Congrats to Michael on his PR!
Here is what Michael Vaccaro had to say about the Charlotte Race Fest Half Marathon Last weekend:
"It was a great race!! So awesome to be back racing. Did it in 1:47:50. Certainly eclipsed by previous 1:55 PR. That certainly shows me what Katie Malone Coaching can do for my performance. I am ready for a great season." Thanks!
Monday night Yoga Class is a hit!
We had a great turnout for the Yoga class on Monday night led by Sarah Oliver at the EDGE Fitness Center in downtown Greenville.
Go after your goals!
Early last year at the MTY there was a young girl (early 20's) in a bikini who wanted to learn to swim so she could be a Navy Rescue Diver. She could just make it 1 lap across the pool. I wasn't coaching her officially but something about her made me want to, even though I wondered if she would have what it took. I gave her a swim suit, goggles, some lessons and lots of encouragement. After a few months we lost contact. I just heard from her - she made it! She is leaving in March to fulfill her dream. Her hard work and dedication paid off. I am so proud of her and happy that maybe just a little bit of what I offered helped her. I guess sometimes you just never know how a small act of kindness can affect a persons life.
Our Christmas Project
Our Christmas Project was a huge success this year because of each and every one of YOU who donated time, money, gifts and clothing for a family who has been down on their luck for the past few months. You all gave them so much more than a car loaded with gifts. You gave them HOPE and your donations helped to keep them in their home. Without our group this family would have been evicted right before Christmas, so by working together we gave not only hope but the safety of a home to a family of 4 little children. In a society so filled with "getting" it warms my heart to see the beauty of giving. It also makes me proud to be a part of a group of people who are so compassionate for others. As athletes we have great work ethic, high energy levels and an ability to do good. I think the lesson to take away from this Christmas Project is we all have the ability to make a difference. It isn't always about helping a family but simply slowing our pace to offer an encouraging word, a random act of kindness or just being present for someone who needs a friend. Look around you and you will be amazed at the opportunities that present themselves to give of yourselves.
"The Christ child we celebrate on Christmas eventually grew up, and when He did, He had much to say about generosity. In fact, Jesus spoke more about how we are to approach money and possessions than He did about any other topic. While His messages occasionally addressed prudence and responsible management, above all He extolled the virtue of giving. He told us to give generously; not grudgingly, but cheerfully."
Jacket order time for 2013!
Time to order jackets!
It is that time of the year again to start ordering gear so it will be here in time for the 2013 season. I am still working on uniforms for 2013 but the jackets will remain basically the same. Please let me know if you are interested in ordering a jacket. I need to have at least a minimum order of 10. From what I can remember they will cost about $90 each (yes, that is my cost).
I would like to place this order by the 3rd of December so please let me know ASAP!
Training Peaks Offers
After years of using Training Peaks and sticking with thier online software for all of my coaching needs I have been chosen to be a Training Peaks Ambassador! I am very honored to represent a company that I beleive in. From time to time I will have some great deals available to you through Training Peaks. Here is just the beginning!
1. All our GPS apps (Walk Tracker Pro, Run Tracker Pro, and Cycle Tracker Pro) are FREE (normally $2.99) in the iTunes store through Monday.
2. Anyone can upgrade to premium for 14 days for FREE using the code: BLKFRI14DAY through Monday.
3.We have some upcoming webinars we're trying to push. Even if someone can't make it to listen in at these times, they will be posted on our YouTube channel afterwards.
Training Camp
This year's Malone Coaching Training Camp was a success! Congratulations to all of the athletes who came out.
FINIS Sponsorship
Ben Bryan's First Triathlon
Ben has been a smoker for over 20 years, he recently started with Malone Coaching and completed his first triathlon in Dublin, Ireland! Congratulations Ben!! Here is an account from Ben about the Dublin City Triathlon.
"Well I'm still alive. Was a great adventure and something I hope to repeat. As you may see from the picture (apart from my rippling physique) the weather was fantastic. Up to this we had a typical Irish summer. Lots and lots of rain. Was very warm waiting for my wave and unfortunately I was in the last wave. I got into the water with about 10 mins to the start. It was freezing and I found it hard to catch my breath. The other thing I suffered with was wearing the wetsuit. It was my first dip in the water with the suit on (stupid I know) but it was what it was. I couldn't believe how much I floated. It was a very unusual experience. I spent time putting my head in the water, trying to get used to the cold and that was a job.
I eventually got somewhat used to the water just before the race. I stayed at the back of the pack allowing the stronger and more experienced swimmers get on out of my way. It was just about 20meters into the race when a guy behind me panicked. He grabbed my leg and pulled me under just as I was turning my head to breath. I took a mouthful of water and it was then that my swim race started to fall apart. I found it hard to catch my breath after that and decided to swim breast stroke. I then learned my second lesson. Makes sure your goggles are same temperature as the water. They steamed up and was unable to see anything. I cleared them as best I could and just kept swimming. I had planned on swimming the 600 meters in about 16 mins, I finished it in 17:43 (not to bad)
Transition was nothing exciting took my time in and out and was in T1 for 5:36 mins
The cycle was nothing exciting. I grew up beside the park the triathlon was been held in and I know every lump and bump of every road around it. Second lap was easier than the first and finished the 16km in 42 mins. T2 was 47 secs.
The run was the thing I was looking forward to least. I never was big into running long distances. So I decided I would run for as long as my body would allow, then push it another little bit. Walk for a while and the do the same run technique again. I just look at my surroundings and if I was passed out by someone who seemed to have a nice running pace, I would concentrate solely on their feet and match their running pace. It helped for a while then I'd walk again. I completed the run in 34 mins, which I was expecting to do.
For a guy who smoke for the best part of 20+ years and drank I was happy with what I did. I can only get better
Thanks for your tips and tricks throughout the year it really helped. I am know setting my sights on the Ironman 70.3 in Galway next year."
Congratulations to Alexandra North!
Congratulations to Alexandra North on her qualification for the 2013 Team USA Age Group Triathlon team! After her qualification for the 2012 Age Group National Championship in May, Alexandra started with Malone Coaching. She spent her summer training for the race, improving in all three areas of triathlon. Lake Champlain was a bit rough the morning of the race with white caps, due to strong winds, causing a lot of the athletes to have slower times during the 1500 meter swim. Alexandra got kicked in the face during the swim which knocked her goggles causing them to fog and her to actually swim extra. The rough weather continued on through the bike with winds that pushed the athletes with race wheels through the course in multiple directions. The course consisted of continuous rollers with a few short, steep hills thrown into the mix. The run was a single loop course that started with a pretty impressive “grunt”right out of transition that gave some of the runners problems. Although this race proved to be more challenging than expected, Alexandra was still able to qualify for Team USA and will be racing in Hyde Park in London September 2013 for the Age Group World Championship!
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