The new and improved 2016 newsletter that you can read on your phone. Filled with a little motivation, things to do, team news and pictures and of course who is racing and how they did!



ALL M2M ATHLETES GET $5 off a haircut!

RECOVER & LOOK SHARP!

 Team Malone members receive 20% Off All Retail Products at Supercuts as well as $3 Off Adult Haircuts and $2 Off Kids Cuts. To find a salon near you go to  www.Supercuts.com   
*Offer good at Mary's 7 Supercuts (does not include 2 Supercuts on Woodruff)

Note from the coach
All in a days work

"Finding your calling -- it's not passive," [StoryCorps founder Dave Isay] says. "When people have found their calling, they've made tough decisions and sacrifices in order to do the work they were meant to do."In other words, you don't just "find" your calling -- you have to fight for it. And it's worth the fight. "People who've found their calling have a fire about them," says Isay, the winner of the 2015 TED Prize.

At the end of a race most people look at their results to validate the effort put forth. As a coach after I finish my race I sit back and watch those I have guided over months cross the finish line to validate that what I do on a daily basis. A good day at the "office" means athletes are happy with their performance or placement. Mountains to Main Street brought with it an entirely new set of challenges on race day. Our team sent 29 healthy athletes to the start and saw all 29, including 5 FIRST TIME half IM racers, cross the finish line. Given the brutal conditions with the headwind on the bike, that was my validation that we are doing something right as a team. We blazed a presence on the race course and claimed spots on the podium over and over again. We cheered for each other and we pushed each other on the run. The actual race times mean little to me, but the execution of a plan, a positive outlook and encouraging words to fellow racers show me  that it is possible to race like a bad ass but still be kind. It is here where I see that this "calling" of mine is worth fighting for even on the days when my career choice is questioned. Thank you for trusting me with your training, for working hard when you don't feel like it and for applying my suggested mental tricks. Congrats to everyone who crossed that finish line at M2M!

Coach Katie

All in the family!



Many of you don't know it but here we have 5 relatives doing this race together. Chris and Kitt (on the left) are from NYC and came all the way down for this race. They have had to train for the race by riding their bikes all the way into NJ! Cal and Jannette (in the middle) live in Charleston and have been long time members of our team but this year Jannette's daughter Lindsay from TN (second from right) thought it would be fun to train for her first half Ironman too. So they made it quite the family reunion this weekend! 
JUICE PLUS IS FOR YOU! 
TREK DEALER

I place a lot of value on customer service and I love my Trek Speed Concept so when you can get the best of both worlds at one bike shop that is where you go! Fellow team-mate Joanna Eubanks and her husband Sam run this family friendly store in Greenwood. Store manager Derek Kidd knows his stuff and even follows up on every little detail. In case you couldn't tell I think the world of these guys so I am proud to have them on our kits again for 2016! 

Visors FOR SALE!

We have some pretty awesome new visors in that are for sale! The price is $26.50 if you want me to mail yours to you please include and extra $3.50 for shipping  for a total of $30 . 
I can have it in the mail to you on Monday!


Make checks out to Malone Coaching and mail to:
790 Greenwood Rd
Landrum SC 29356

LOOK FOR A SPECIAL DISCOUNT CODE IN YOUR E-MAIL FOR JUNE & JULY SAVINGS!

Recommended usage:

Sport Roll-on
 -2X a day Morning and Night and or before and after a workout.- Always use oil first (rollon) than the balm (cream).

Sport Balm -2X a day Morning and Night and  or before and after a wrokout.- Apply to any areas that are sore, swollen, achy or painful. 
These products are Topical only

Salt Baths 
- 1 cup in a full bath for a 30-45 min soak 3X a week or after a hard workout.

MG12 Can this help you? 
Juice Plus+ helps you get the nutrients you need...

As most of you know I have been really making an effort to plan meals and eat better, but one thing I have not shared is the fact that I started taking Juice Plus vitamins too. I just realized I was not able to physically eat all the fruits and veggies recommend per day. Normally, I hate taking vitamins because I don't swallow horse sized pills well, but these come in a gummy version that tastes great, so now for 4 months I have been regular about taking them. I have been sic k a lot less, even with a toddler in the house and in general I feel better than I have in a long time. The older we get the more important it is to take a multivitamin. Since this is a product I believe in and I feel has a lot to offer I am going to start selling them. Here is the website if you want to look into the clinical research (it is all there). Here is my website.
Fabulous 4th Bike Tour


Make room on your calendar for a great local bike tour held in the morning of the 4th of July (This year on a Monday). That way you can get a good ride in on Saturday AND on Monday! This ride is always well supported and they feed you a great lunch. Do you see a trend with events held in Tryon? There is always good food involved. Rides like this allow riders to get in a long workout without the worry of being out on the road alone. All the funds raised go to a good cause as well - so you get your workout in AND you help those less fortunate at the same time. It doesn't get much better than that!


Sign up HERE!


Greenville Spinners TT Series!

Brought to you by the Greenville Spinners Bicycle Club and the GHS Every Woman Cycling Team, the 2016 Greenville Spinners Summer Time Trial Series will return with the first event in the series on Thursday, May 12th.

DATES:
May 12th - DONE!
June 9th
July 28th
August 18th

For more info. click HERE!

Tryon Half Marathon NOV 12th 2016

While it might be known for the flat course and the dirt road, this race is really becoming famous for the breakfast afterwards. There is just no race around that can compete with this!

Oh and did I mention that Malone Coaching gets a $5 discount? Use the code TRC

T ryon Half Marathon Info. Click HERE!
We are now CLUB Malone Coaching!

Thanks to new requirements for USAT Coaches Malone Coaching had to become a CLUB! 

What does this new "club" mean for you? It means we have insurance for all of our group rides and swims. 
All members MUST be CURRENT USAT MEMBERS and you MUST SIGN A WAIVER before group workouts.

*Follow us on the Malone Coaching Super Secret Facebook Group!
If you are not on it please let me know and I can add you. This allows you to easily communicate with fellow athletes.

Check out the ROAD ID App. on your phone
 Downloads for free!
Results...
 
May 21st Forest Freak 50K, Greenville, SC
Laura Haupfear -4:59! 1st Female & 2nd OA out of men & women!
 
May 22nd 36 N Triathon, NC
Josh Kendrick - 1:46 or close to it
 
May 22nd James Island Sprint, SC
Rachel Crunk 1:06 - 3rd OA
 


May 22nd Chattanooga 70.3
Michael Vaccaro 5:30
Heidi Ewing 6:16

 
May 22nd Mountains 2 Main Street Half Ironman, Greenville, SC
John Miles 5:10 - 13th OA
Will Fowler 5:50
Brad Fraedrich 5:53
Adam Fisher 6:09
Doug Byrne 6:09
Chris Zuk 6:20 - *1st half IM
Bob Boyle 6:45
John Miles left it all out on the course! He had an amazing race!
  
Elisha Byrne 5:49 4th OA & 1st Open
Nicole Ramsbey 6:00 8th OA & 2nd AG
Joanna Eubanks 6:00 9th OA & 2nd AG
Katie Malone 6:02 10th OA & 2nd Open
Beth Mullikin 6:05 12th OA & 3rd AG  *1st Half IM!
Becky Arndt 6:22
Cal Sinkler 6:23 2nd AG
Nancy Richmond - McDougald 6:25 3rd AG
Ilia Owens 6:40
Lisa Powell 6:42 3rd AG
Lauren Siddens 7:02 - *1st Half IM
Kim Parenti 7:05
Steph Hance 7:24
Jannette Finch 7:31
Amy Tucci 7:45  - *1st Half IM
Lindsay Walker 7:52 - *1st Half IM

In Malone Coaching gear Ilia Owens, Elisha Byrne, Will Fowler behind her and her husband Doug Byrne on the end.


Cal Sinkler in 2nd and Nancy Richmond-McDougald in 3rd!

Nicole and Coach Katie take a moment to sit down after the race!


AQUA BIKE
Kitt Zuk 4:03 2nd women
John Siddens 4:10 4th men
TEAMS
Triple J Racin' 4th 5:27 - Jess White Swam (36) and Ran (1:51)
Schoonover Evans Lindberg 6:14 - Melinda Lindberg swam
Supercuts & Warehouse Theater 6:52 - Mary Biebel Ran for them (2:10)
 
 
May 22nd Mountains 2 Main Street HALF MARATHON, Greenville, SC
Evan Shealy 2:02 2nd AG
Melanie Pfeiffer 2:40

Evan (AGE 11!) ran the Half Marathon with his Mom, Melanie! These 2 make a great team!


Who is RACING...
 
May 28
th Caine Halter Sprint, Greenville, SC
John Miles
Brandon Abbott
David Schaffer
Manny Cintron
Brendaly Cintron
Erica Melton
Phil North
Karen Bailey
Melanie Pfeiffer
Evan Shealy
 
May 28
th Rally in the Valley,  SC
Mary Biebel
Steve Erwin
 
May 29th Buffalo, NY Half Marathon
Kelly Danias

Nutrition 

My favorite sports drink is Infinit, but I also LOVE their MUD recovery drink mix. It is my treat after a long workout. Our team gets discounts on all of their products just use the discount code malonecoaching.




Swim

Open  Water Swim Dates

Address:
My Boathouse at Lake Lanier 
2004 East Lakeshore Dr.
Landrum, SC 29356
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19


Open water swims will start 6:30 PM sharp...in the water! That means you need to arrive a little earlier to allow time to squeeze into your wetsuits. 

 As always we will have kayak support.  (If you know someone who would like to be kayak support please let me know - as we get larger groups in the warmer months I need help)

*If you wish to bring friends who are not MC athletes they must be USAT members. Please check with me first. Due to changes in coverage we are now considered a "club" and must change procedures in order to maintain current insurance. 
ALL SWIMMERS MUST SIGN A LIABILITY WAIVER 

If there is interest we will grab dinner at El Sureno afterwards.

*Cell phones generally do not work at the lake so if you get lost please text since that usually will still go through.

***********************************************
All open water swims start promptly at 6:30 PM and are held on Monday nights because that is when there is the least boat traffic on the lake. The open water swims are workouts, not just swimming and they are fun - so don't miss out! These give us 6 MONTHS of quality time in open water!

Xterra Deals

Every week I will share some awesome deals with you from Xterra. The code to use to get your discount is always going to be:

CO-MALONE



Bike

Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in. 


DATES:
May 12th - DONE
June 9th
July 28th
August 18th








Run

We need old running shoes! Team member Lisa Powell is collecting shoes for migrant workers (you know the people who pick all the fruits and vegetables we eat) and they desperately need old running shoes. Especially smaller sizes but we will take everything. Please TIE THEM TOGETHER and give them to me. I will start collecting NOW and collect all the way through MAY!
If you live in Columbia and know Lisa you may give directly to her.



For Sale

I like to share bikes and items that we have for sale here first. It is a great way to recycle items. Please let me know if you have anything you would like for me to post here. 

Specialized Tri Bike SIZE SMALL will fit someone about 5'2 or 5'3" only ridden one season otherwise used as my backup bike. Compact crank set 50/34 with a 12/27 cassette - 10 speed. Great bike which has been VERY well maintained. New cables every year, headset and bottom bracket cleaned and lubed yearly. Asking $1150. Pedals, Seat, Xlab NOT included but the Computer and Cadence sensor are. Call Coach Katie or e-mail tricoach@windstream.net


All of this is from Anna Cleaver and  mostly located in Chattanooga, TN. Please e-mail her directly for more info about any of these items or to see if they have sold. anna@annacleaver.com

1. Scott plasma, size small (52)
Frame new in Sept 2015 for IM Chattanooga
Built with SRAM red 10 speed
Pedals and bottle cages not included 
Will have SRAM crank as I keep my quark power meter 
$2200 without wheels. $2400 with Zipp 404 clinchers (not the race wheels pictured).

2. Scott road bike CR1 Pro. Size 52. 
My mechanic boyfriend is building this up so we can sell it. But I thought it worth posting pics now. Built with SRAM rival and Zipp components. A great carbon road bike in excellent condition. $1500 fully built up.

3. Womens blueseventy helix wetsuit. Size WMS. Brand new, in box, 2016 model. Retails for $800, I am selling for $450. A pic from the Blueseventy website is below. I also have the same one that is used (about 5 times) if someone offers a lower price point. $300 for that one.

4. Blueseventy womens swimskin for non wetsuit swims like Kona and many of the swims in the south. It won a few triathlon swims last year :) size WMS. $60.

________________________________________________________

EVERYTHING in this next section is from Steve Erwin. 

Please contact him directly at cserwin29212@yahoo.com or (864) 723-5180.  
*If I have to ship, I will just add that in.

fizik Tritone Carbon Braided Tri Saddle w/back bottle mount and hardware (never used) - current list: $300+  (asking $215 OBRO)

Vision Trimax Clip-on R-Bend Aerobars / Carbon with mounting hardware (never used) - current list: $280 (asking $200 OBRO)

Louis Garneau Vortice Bike Racing Gloves (used approx. half dozen times) - Size L - current list: $40 (asking $10)

Free to a good home (just pay shipping if I need to ship):

XLAB Stealth Pocket 100 (strap onto top bar) Bike Nutrition Pouch  (originally $25)





















-----------------------------------------------------------------
OLDER ITEMS

Item #2 Vortex 4 Full Wetsuit, Men's size small, 
Never worn -$100. Lo cated in Charlotte, NC Contact Michael Vaccaro, mvaccaro1974@yahoo.com

Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. cmaddox@headstrongusa.com or 864-201-3443

Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!  cmaddox@headstrongusa.com or 864-201-3443

Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey nrluvs2dogs@yahoo.com

Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.
nrluvs2dogs@yahoo.com

Item #11 Old School Aluminum Cervelo (picture below) Size 58? He is 5'11" 700 size wheels. Asking $400 OBO Located in Greenville area Contact Bill Tumblin tumblinw@gmail.com

Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti kimberlita1278@yahoo.com








Katie Malone| Malone Coaching |864-415-5804 | katie@malonecoaching.net | Malonecoaching.net
STAY CONNECTED: