NOTE FROM THE COACH

Last week I went for a run where I really enjoyed my surroundings. I looked at signs and historical markers. I listened to the waterfall along the side of the trail and thought about the many miles I have run over the years. I have run through just about every phase of my life, it kept me sane and saved me, it made me feel like a strong woman at times when I wasn't. It gave me a scholarship to school when I really needed it and a trip to Boston when I had a job and could afford it. It has allowed me to spend countless hours with friends traveling to races and just running in the woods. While I cherish human companions anyone who knows me also knows that my running has almost always been accompanied by my Weimaraners. I chose the breed when I was in college because I thought they would fit my lifestyle. I was never disappointed. They always have been and always will remain the best running partners. If you need a running companion who is always ready to go, you might simply need to search for one with four legs.


This picture is of my first Weim, Yoda and second Weim, Pepe' in 2003.

January 21, 2015 - In This Issue:

Please support our sponsors!
LATEST
RESULTS

Charleston Marathon- Charleston, SC 1/17/15

Paul Zimmerman 5:12 Achieved process goals = success!

 

MVCA Revolutionary Run 5K - Cowpens, SC 1/17/15

Adam Fisher 2nd OA - 18:17

Jan Garrett 2nd OA - 21:22

Jim Ballinger - 1st AG 26:36

Brad Fraedrich - 1st AG 26:36

Katie Malone - 3rd OA 26:36

Thanks to team member, Ben Atkins for putting on a great race!

 

 

Greenville 5K- Greenville, SC 1/17/15

Mary Biebel - 1st AG

 

 

AZ Rock N Roll Marathon- Phoenix, AZ 1/18/15

Leslie Chaplin - 4:41- Finished her 22nd State (Goal is to do all 50)

 

RACING THIS WEEK

Miami Marathon - FL 1/25/15

Bob Boyle

UPCOMING GROUP WORKOUTS & RACES
Where we will be (2 week overview)
Jan 24CANCELED DUE TO RAIN/FREEZING TEMPS 9:00 AM Group MTB at Dupont (Guion Farms Parking area) (Hendersonville area)

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

Jan 25 - RESCHEDULED from the 24th 3:00 PM Group Paddle at Lake Lanier 2004 Lakeshore Drive, Landrum

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

Jan 27 - 5:15-6:30 AM Group Track workout at Mauldin Middle School with Coach Sarah from GCM. This is open to anyone - just a nice group setting to get your workout done.

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

 Website Calendar for complete listing
TRICKS & TIPS
What you need to know this week
Race season is going to be here before you know it. One of my favorite tricks is keeping a copy of my drivers license and my USAT membership card in a zip lock bag my transition backpack. That way if I forget my purse in the car (which I always do) I still have everything I need for packet pick up. I recommend doing this NOW while you are thinking of it. I promise it will save you stress later. Also - you might just want to go ahead and RENEW YOUR USAT MEMBERSHIP NOW - that way you don't accidentally get to a race and find out it has expired.
Below is a collection of what I just pulled out of my bag.


We had a nice group at our first Sunday swim at the MTY last week where we worked mainly on body position. Thanks to all of you who made the trip!


SWIM STUFF

Remember to use the code CO-MALONE to get your HUGE discount!

BIKE




RUNNING DEPARTMENT

Turns out we might have a few gift certificates for $15 off on these little gems.
E-mail for the code. Thanks to Adam Fisher for these!


PRICE INCREASE on this race is FEB 1st!




COUPONS

We have a deal on these...but it is so good I can't post it so if you want one of these for a song and a dance e-mail me for details. These are awesome bags!
 
NUTRITION

We have a discount code for Infinit Nutrition - please e-mail me if you need it. (It is also in the paperwork sent out at the beginning of the year)

FOR SALE


Cannondale CAAD 10
Practically new
Shimano 105 Components
Size 51
Asking $700
Located in Simpsonville
Call Catherine McDonough
864-567-6570



Katie Malone
864-415-5804
katie@malonecoaching.net

"Satisfaction lies in the effort, not in the attainment; full effort is full victory."

--M.K. Gandhi