More pictures from shelter...

Suzanne and Jen before we unloaded the truck

A kitty who was delivered in the trunk of a car!

Pile of pups

Polydactyl kitty plays peek-a-boo

Marion County Animal Shelter

My Christmas Project

I have just arrived home from something that I hope to make a new tradition: My Christmas Project. From now on every year at Christmas time I want to focus on giving, on making a difference and on giving hope to people who need it. In return I will receive a gift larger than will fit in any box. That will be the fleeting joy that one only gets to see when practicing random acts of kindness.

Of course the project began with a few people making donations of money, old towels, computers, some dog food, kitty litter, bleach, whatever they could afford or find. Before I know it checks were coming in the mail on a daily basis and friends were collecting for me. My friend Suzanne even offered up a day of her vacation to ride with me to the shelter…500 miles round trip.

Today was the day and I admit I was excited to get going. When Suzanne and I got on the road with Willow snoozing in between us I could not have felt better about what we were going to do. After a few stops in Columbia to pick up some more donations we finally arrived down in Marion. I had already been told that the shelter was not much more than a shack, so I was pleasantly surprised when I found more of a barn structure. I was prepared to be swept away by all the puppies and the kittens but what I was not prepared for was for my meeting with Jen Nall.

The truck as it was being unloaded - I forgot to take a picture before we unloaded

You see Jen is a 30 something woman who is doing what she can to make a difference. She left a desk job to pick up poop and save animals. I can totally relate to her. She is passionate about caring for all the animals that come into her shelter; she loves them and knows their stories and their names. She is not the typical jaded, tough woman one would imagine to have such a job. Jen is a different breed. On the e-mail I got from her it says “If you are not part of the solution, then you are part of the problem”. She is going to make a difference. Because I admire her, I am going to help her out when I can. I am going to encourage others to do the same. The only way we can accomplish bigger and better things is to help and support one another. Call it “girl power” or whatever you like but strong women with vision have the ability to create change.

Me with Jen after handing over what I had collected.

As we toured the facility and Jen told us the virtues of all the dogs and pointed out the polydactyl (5-toed) kittens that looked like they were wearing mittens. She showed us the pile of collars with chains attached to them that dogs had been dragging down the road. In the corner of her office sat a scared little dog near one of the lone heaters. A plastic bag full of matted hair was on Jen’s desk…just in case the owner should want their little dog back. The phone was constantly ringing, she answered that too. Then a few more people showed up, one with questions, some with more dogs for the already full shelter.

The very cute polydactyl kitten

People actually put a pad lock on their dogs collar!

We left so that Jen could get back to work. We left her with $1120 for vaccines, $75 worth of Wal-Mart gift cards, 3 computers, and a truck load of towels, toys, dog food and kitty litter. We tucked a few ounces of hope in there too.

On the drive home we reflected on what we had seen and as cute as all the animals were we both most impressed with Jen. Her enthusiasm, her determination and her spirit will make the Marion County Animal Shelter a facility that works.

Thanks to all of you who contributed and supported My Christmas Project. Through your generosity I was able to experience the true reason for the season.

Merry Christmas!

Ugh - Silver Fox (Many of them) Fur Coat For Sale!

I can't believe I ever actually wanted to wear this many animals on my body. Please don't hate me for it. I was young and dumb. I got rid of the husband that purchased it for me a long time ago but now these Silver Foxes must find a home in a closet where it is wanted. I am also realizing that the items that I am currently selling make an interesting combination. If any one wants a group rate I will consider that. It would have to be someone athletic, with a small butt and kind of short arms - the fur coat has short arms - well, at least for me.

Interesting story with the fur coat. I got it in Shanghai, China when I was there for a textile show in 1992 or 93. I got it in the authentic Chinese gift store. It was warm in China so I did not need it there but I have to admit I actually wore it a lot in Germany to keep from freezing while walking around town. I do remember having to be careful they I did not get hit with spray paint...a lot of people are really against wearing fur. Fur really isn't my thing anymore so hopefully someone will get this who will actually wear it. It is on e-bay already, but I thought it kind of rounded out all the stuff I have for sale for the day.

Western Saddle For Sale

I have to let go of my past and this saddle MUST go! I will never be married to a cowboy again and I will most likely never barrel race a horse again. The saddle has to go. $200 or the first person to make me a good offer. Oh - the seat on this is about 14 inches - so it is made for a little woman or a child. Basically if you have a big butt there is no way it will fit in this saddle. Sorry! Call 864-415-5804 if you want a saddle that will make you feel like a real cowgirl :o)

Mountain Bike For Sale

Out with the old and in with the new...well, that at least sounds good for the new year! Really I just need to get rid of a a lot of the old. Here is a great mountain bike - works well, is light, is fast, aluminum, XTR components. The first person to give me close to $500 will be the winner! No kidding - it has to go to a loving home where it will get lots of use! 864-415-5804

Athletes and Eating Disorders

Gretchen runs her way to the finish in the

Twin Cities Marathon

The following story was sent to me by Gretchen, an athlete I am now coaching for Ironman WI 2009. She asked me to help share her story. Please pass this on to others you think it might help.

My Journey in Life will always be changed. I thought that an Ironman would change my life style but I was wrong, all my love of racing and challenges couldn’t change a disease/disorder that I had. The only thing that could change it, was the courage that it took to face it and drop out of the most loved thing that I had and that was training for Ironman Wisconsin 09/07/08.

During the midst of my training, I realized my body couldn’t handle this unless I got help. So I decided to get help. My battle with the eating disorder started to show seven years ago when I was a freshmen in college and playing a college sport. I had a lot of pressure to play at a high level and felt like things where getting out of control and the only thing I could control was me and that’s when I developed a full blown eating disorder. During this time I learned to love running/triathlons and started to figure out that I needed it in my life and have that along with my eating disorder wasn’t going to work.

During my eating disorder things would go from bad to worse in a mater of days. I would go from restricting all day to purging everything the next day. On those days I would get in around 900 to 1200 calories in, but not keep it in. While doing this I would be running any where from 6 to 16 miles along with swimming and biking many miles a day. I knew I needed to run and have something in my life that I enjoyed since the eating disorder was taking everything else away. But with all the affects of the eating disorder and running my body took a toll, I needed IV’s and potassium supplements but with even all that and the fear of dropping dead none of those stopped me from my eating disorder.

I thought I could tackle this on my own. I fought hard but it was still beating me. I was determined to race so I signed up for an ironman thinking that would give me enough motivation to change. I had the motivation to race but I couldn’t just stop the eating disorder. I continued to struggle and decide that no race or training was going to stop me from continuing my eating disorder, I knew I needed help!

On May 15th is when a special person named Lisa Beck came into my life she picked me up at the airport, we had agreed on a program that would work with my training and treatment for my disease/disorder. I was determined to stay there only a short amount of time and get out so I could race the rest of the summer. But I started to realize that 30 days wasn’t going to stop a disorder/disease that has been in my life for who knows how long, and its been active for seven years. I agreed to stay another 30 days to see what that could change, but then I new I would have to make a decision about racing since I didn’t have my bike here and couldn’t get the best training in. I had to make a tough decision, it was one that basically my life depended on. It was one of the hardest decisions I could make, at that time it felt like the eating disorder was getting another part of my life. But I was wrong, the eating disorder wasn’t going to win I was by getting healthy and racing healthy.

Lisa Beck has given her life to help others who struggle with eating disorders, she has opened up a home for women with eating disorders ranging from 17 years to 40 years old have gone through her doors. I was one of those lucky women who had the opportunity to go through those doors and into her home. She showed me that I can live my life and be happy . I learned so much, but also learned my racing had to be put on hold in order to save my life. Not only was I signed up for a an Ironman but I was also signed up for the Twin Cities Marathon, one of my favorite races.

When I started getting better and healthier, Lisa offered to sponsor me in the Twin Cities Marathon. I have done this race three times, but I have yet been at full steam, but this year will be different. With the help from Lisa and her staff they have shown me how to live, believe, train and be a healthy person. I will be wearing a racing shirt with the name La Bonne Maison on the back along with “SAVED MY LIFE” and on the front it will say HOPE. I want to promote awareness of this disorder/disease and show that this is a very important organization. 1 in 4 women suffer with eating disorder/disease, and girls starting as young as 7 years old are dealing with this. Not only are women affected by this but men are also. This disease/disorder will be one of the largest epidemics in the country regarding addictions. With racing with this shirt and the place that saved my life, I want to be able to share my story and explain what this disease/disorder is and show women and men that there is hope! Getting the help is and was the first step to a new life. I want to be able to tell as many people as I can. I want people to ask what is La Bonne Maison “ The Good House” and then I can share my story and hopefully help.

If that help is information for treatment for them or someone they know, I am more then happy to share and lead them in the right direction. If I can help one person through this that is one less person that this disease/disorder took!I will be returning to La Bonne Maison to help other athletes who struggle with an eating disorder. I want to help as many people as I can. During this I will be training for an Ironman, the thing I enjoy the most, the thing that the eating disorder took away from me. Now I will be doing this healthy and excited for life and to race. I will also be wearing the same shirt to promote awareness of this disease.

Thank you for your time on reading my story! I hope I can show others that there is away to conquer your fears/struggles.

Puppy Pile

There is nothing I love more than hanging out with my puppies. I especially love them in the evening when they are worn out from a long day of running, chasing squirrels and playing ball. They love to snuggle and they are very warm. Here we are in my office/work room. Did I mention that their beds cover the entire floor?

Tag

Thanks to Carolina John for tagging me! I actually finally did an update today and then I got tagged too. I know I got tagged last year and did a post about it but I will be darned...I can't find it anywhere. Maybe it was my imagination!?

Rules: Each player answers the question themselves. At the end of the post, the player then tags 5 people and posts their names, then goes to their blog and leaves them a comment letting them know that they’ve been tagged and asking them to read your blog. Let the person who tagged you know when you’ve answered the questions on your blog.

10 Years Ago (1998): I admit I had just graduated from college, yes, a bit later than I should have. I landed a great job at Lockwood Greene Engineers in Project Controls. I lived in the middle of a 3000 acre farm with tons of trails and I only had 1 dog. I drove a beat up old BMW which I would still be driving today if my father had not sold it for me during one of my trips for work. I was still riding the same road bike I got when I was 11. I think I did the Boston Marathon this year and the Assault on Mt. Mitchell. So I was fit. I still swam like a rock back then.

5 Things on Today’s “To Do” List:
1. Make a distribution list for Ache Around the Lake - only about 400 names - DONE!
2. Drink lots of water to help me get over this cold/flu
3. Update my Malone Coaching website - not done, problems with the server. I love technology!
4. Nap - to get over the cold/flu
5. Reschedule all the things that I could not do this week due to cold/flu. I LOVE being sick!


5 Things that I would do if I were a millionaire:
1. Rescue all the unwanted animals and give them loving families - that would probably be all I could afford.
2. Not necessarily in 2nd - would be to rescue all unwanted children. Maybe the kids and the pets could all live together on a big commune.
3. Live strictly off the land like in the old days - since I would have enough money to pay for the farm I would have time to do all the work. I know this is crazy but I do spend time thinking about it...then all the kids and pets could live/work there too..now I am going somewhere with this!
4. Travel around the world and do random acts of kindness, like build schools, provide medical relief - yeah, I know I would be out of money very quickly
5. Invest wisely so that the money would grow and be able to take care of more people.


5 Places I have lived:
1. Tryon, NC
2. Bielefeld, Germany
3. Groningen, The Netherlands
4. Phoenix, AZ
5. Campobello, SC


5 Jobs I have had:
1. Waffle House waitress
2. Worked for my father in his machine shop
3. Groom (this is where you clean the horse, stall and tack for someone else for .25 and hour...AKA Slave). I did it for the love of the horses NOT the people!
4. Pro Triathlete - unfortunately I was not fast enough to make any money
5. Gold's Gym - Sales (worst job ever - best commission)


Now I’m tagging:
1. Chris D.
2. Ashley
3. Gretchen
4. Frank
5. Jim

Motivation

I just got all these great quotes off of a girl's website called Chasing Iron. I thought they were great so I posted them here for myself and for everyone who reads along with me.


If there were ever a time to dare, to make a difference, to embark on something worth doing, it is now. Not for any grand cause, necessarily, but for something that tugs at your heart, something that's your aspiration, something that's your dream. You owe it to yourself to make your days here count. Have fun. Dig deep. Stretch. Dream big.


"The most difficult thing is the decision to act, the rest is merely tenacity. Fears are paper tigers. You can do anything you decide to do. You can act to change and control your life; and the procedure, the process is its own reward." - Amelia Earhart


Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover. - Mark Twain


I find I'm so excited, I can barely sit still or hold a thought in my head. I think it's the excitement only a free man can feel, a free man at the start of a long journey whose conclusion is uncertain. -Red from Shawshank Redemption


Our biggest challenge isn’t someone else. It’s the ache in your lungs. The burning in your legs. And that voice in your head that yells “CAN’T,” but you don’t listen. You just push harder. And then you hear that voice whisper, “can” and you discover that the person you thought you were is no match for the person you really are.


The reason you want every single thing that you want, is because you think you will feel really good when you get there. But, if you don't feel really good on your way to there, you can't get there. You have to be satisfied with what-is while you're reaching for more.

Update about my time off from training and blogging!

This photo was taken by Brittany Wright to be used for a coffee table book she is working on about...rescue dogs. I tried to take pictures of Boca while he was with me but just could not ever get him to be still enough or far enough away from me to get a good shot. Brittany is an animal lover and it really comes through in her photography. A link to her blog with lots of great photos is on my blog too - check her out! Boca has a new home now and is living the good life. More to come about that in a moment.

Below is a picture of my beloved Ziggy. Just last week we went for a visit in a nursing home and he amazed me yet again with his intuition. This time he licked the hands of every person who had a arm or hand that no longer worked properly due to a stroke or accident. He brought smiles to so many as I simply followed him through the halls as he worked. I am so lucky to have a dog like Ziggy.

This is a picture of Boca (now named Pre - after Steve PreFontaine). He lives with Joyce and her family in Columbia and is her faithful running partner. He has also learned to swim, ride in the boat and behave with a baby, a kitty and a Jack Russell Terrible...oops, I mean Terrier. At any rate he is living the good life. It feels so good to be able to place Weims in homes where they are happy...ironically it almost always seems that a happy home is a running home.

Over the last month I have made a point to spend more time with my Little Sister, Hai'lee. No, she is not my little sister but part of the program, Big Sister, Little Sister. The other day after school we were at my parents' home and were able to steal a golf cart from my father to go for a ride. Willow ran along side us until Bitsy, another Jack Russell Terrible chased her into the golf cart. Bitsy is a new addition to the family. My mother lost her old Jack Russell about a month ago. I tried to offer her a nice, trained Weim but she told me it would be awhile before she got another dog. In my family we move fast. Bitsy was welcomed into the house 3 days later. She is cute, crazy and definitely has given my mother enough to do so that she will not have any time to think about anything other than what is Bitsy into.

Here is Bitsy standing still for a brief moment. She spends her days running circles around my parents yard and has an adorable habit of biting you in the face when you hold her. In her defense she does sleep nicely upside-down in your lap and chase a ball very well.

Oh - so you think that I should say a word about triathlon...well, I have not been training at all. I have managed to go mountain biking and done a few trail runs all that was before I got a super cold/flu that I have now had for a week. Enough already! I think I am going to do an Adventure Race in Nov. and a trail run but that is about it. The tri season is over. Honestly it was over for me after Ironman WI but somehow I managed to race a few more times. Next year I am officially taking off from racing. This means I will not commit to any races. We will see how it goes. I have lots of fun activities going on so I am not worried about getting bored, I just need a change of pace for a year.

She Swims, She Bikes, She Runs SheROX

Week 1 after Ironman: This was my first ever all women's triathlon. 1 week after Ironman Wisconsin I found myself at the starting line of this sprint race. Chasse had the idea for years that we all should go and do one of these all women races. Most are always so far away but with this one practically in my back yard I just could not miss it, even if it was just 1 WEEK after Ironman. My sprint in this race was more like a crawl. I had nothing left in my legs after a week of travel and trying to regroup at home. The race hurt and I was slow, BUT I still had fun. I got to catch up with my friends from Anderson (picture above) and lots of women that I have met from over the years racing. There were lots of beginners there too. The race was well done (thank you Set-Up) and the finisher awards were very cool charm bracelets. Yes, I could get into this girly racing!

SC Half Ironman

Week 3 after Ironman - I figured I had not done any training - except 1 sprint race for 3 weeks so why not do the Half Ironman. It really was fun for the first 35 miles on the bike and then my legs had enough. I had another 21 miles left to think about the fact that it was probably a bad idea to race, but since I started and was able to finish I figured I would just get through it. Off the bike and on to the run I found that someone stole my visor in the transition area (If you are reading this and you have a visor with the name MALONE printed on it - I would love to have it back! No questions - really!) Aside from the missing visor I also realized that something in my leg was causing some pain. I made myself just run through it, warm-up and then start running. I even had to stop and stretch but I was able to get back into stride by the end and enjoy myself. While my race was not my fastest ever I can boast that everyone I coached had a PR (personal record) - sure it might have been the great weather but I prefer to think that it was my great coaching :o) Another great day at the races for Malone Coaching!

Boca - another Weimaraner saved!

The day after I got home from Wisconsin I went and picked up Boca. Crazy puppy with no discipline. Boca is the Weim in the above picture. He came home with me and immediately learned some manners (still not perfect but better than none). He was 11 months old and enjoyed all the attention he got here, playing with the other dogs, running, learning to swim and learning to ride in the car. Lucky Boca (now re-named Pre after Steve Prefontaine) has already found a forever home with a runner chick in Columbia, SC. Not only will he get to be her new running partner but he also gets to live on the lake and play with a little Jack Russell. He has now begun the good life. Another happy ending!

Ache Around the Lake

Week 2 after the Ironman - put on an 8K charity run at my favorite training location. Ironman was easy compared to organizing and executing a race. Really it should not be that hard but race day is all about the details which I worked on pretty much non-stop from the time I got home from Wisconsin. Pictured above are Scarlette (founder of the race, co director and now friend). This picture was taken right before I realized that someone actually took awards as souvenirs! Yes, that really happened! Overall the event went well, turnout was a little low so I have some ideas how to make it more interesting for next year. For some reason I really want to see 500+ people show up for this race. I want to see it grow. I want it to be the biggest fund raiser of the year for the hospital. I have a long way to go with it but I have a great team. Amazingly enough we are all women too. I guess I am all about girl power lately! I don't have all the stats yet but we had 190 runners and it looks like we raised about $17,000 maybe even more. All in a days work...

Ironman Wisconsin

I know, I know I never blogged the entire week while I was in Wisconsin. Somehow preparing for Ironman and attempting to rest and relax became my priority. It did help that I did NOT have internet access most of the week. Workouts were limited to one a day but somehow I stayed busy all day even though I was not at home. I guess the fact that I am always so busy has more to do with “me”. After a few relaxing days at a friend’s house we arrived in Madison and that is when Ironman became all consuming. Thursday was spent getting unpacked and Friday was a little open water swim on the race course once the weather warmed up from a balmy 50 to about 75. The water was nice and smooth and despite not really swimming all week I did not forget how! After that we went to registration and then hit the Ironman store where you can buy anything and everything with an M-Dot (the Ironman logo) on it. After that we walked back to the hotel just in time to get ready to go to the pre-race dinner and “mandatory” meeting. The dinner was really nothing to write about but at the pre-race meeting medical portion they did manage to scare the heck out of the 1000+ first time Ironman racers.

For those of you who have never done an Ironman race you might not realize that you have turn in your bike and most of your gear on the day before the race. While this does not sound like a difficult task it can take a good few hours to lay out the 5 plastic bags you have been allotted. You have 1 for Swim to Bike, 1 for Bike to Run, 1 for Special Needs on the bike and 1 for Special Needs on the run and then your Dry Clothes Bag. Then you also have to make sure to get all the food that you are going to need on the bike organized and attached to your bike. Preparing for an Ironman race takes some serious logistical skill. Even though I have done it so many times the day before the race is just nerve racking. After the bags were packed and the bikes were ready we headed down to the transition area, did a quick ride to make sure the bikes were in good working order and then we finally got to drop it all off.

Ironman Wisconsin was an important race for me for a few different reasons. In 2004 I traveled to Wisconsin for the Ironman, unfortunately before the race ever began I already had an injured quad which during the bike portion I finished off. There was no way I could continue the race with a torn muscle so I made the best of it and pulled out at mile 50. It was not a good day but as I have learned with Ironman sometimes things just happen that you can’t take control of. This year a lot of people asked me if it was my first Ironman, or how many have I done. This made me realize I am not sure what my tally is. I have had more DNF’s (Did Not Finish) races than I care to admit but the way I see it you have to fail sometimes before you can succeed. Failing often can make the success that much better. I am fortunate in that way because I have known the best of both during my Ironman experiences. I have ended a race in the hospital which was ironically the same race location that sent me to Hawaii. So here I will share with you a list of my Ironman races – good and bad.

Ironman Lake Placid 2002 – 11:44
Great Floridian 2002 – 11:15
Ironman Brazil 2003 – 11:13
Ironman Lake Placid 2003 – 11:29
Hawaii World Championships 2003 – 12:30
Ironman Florida –2003 – 11:15
Ironman Lake Placid 2004 – 11:14
Ironman Wisconsin 2004 – DNF
Ironman Lake Placid 2005 – 12:24
Ironman Florida 2005 - DNF
Ironman Brazil 2006 – DNF
Ironman Florida 2006 – 11:48
Ironman Lake Placid 2007 – DNF
Ironman Wisconsin 2008 – 11:56

Sorry for all the reminiscing!

Race morning was there before we knew it and I was excited and relaxed all at the same time. It is such a good feeling to know that all the training is done and you can just go out and enjoy an amazing day. The swim was a little rough at the start which made me nervous. It was a bit more of a fight than usual. Once I was past the hitters and scratchers it was pretty smooth sailing. After dislocating both of my shoulders last year I was so grateful to be able to be swimming. I don’t come from a swimming background but I really enjoy this part of triathlon and over the years it has become one of my strengths. I exited the swim in 1:04 and some change which is a time I was very happy with.

After the swim we had to run up a helix in a parking garage in order to get to the transition area. A quick change into dry clothes and I was off on the bike. The weather was perfect! I had arm warmers on with a little tri top and I was comfortable the entire ride. The temperature was about 55-60 when we started on the bike. The first lap of the bike went really well. I tried to hold back a little bit because I knew all the hills would seem harder on the second lap but what I had not counted on was the wind on the second lap. That took the bike ride to another level of difficult. I pushed through it even though my speed was slowing. I focused on eating and drinking so that I would be ready to get off the bike and run. I rode a pace I felt comfortable with and while the time was not fast I have to admit I was happy with it! (6:33 for 112 miles)

As most of you know I love the run. That is my element. I took off running like I was just doing a 10K which was probably not the best strategy but for some reason it felt good. I held a good pace for about 8 miles until stomach distress had me sprinting for a porta-let. Maybe we can count the 3 sprints to the bathroom as my speed-work for the day? At one point I was feeling particularly bad and I looked up at the sign on the door and it said “This is NOT your Happy Place – get out and get going!” As bad as I felt that still made me laugh. About 2 miles later I threw up and then felt much better. Since I knew I had nothing left in my stomach at that point I was forced to try a new strategy…chicken broth and pretzels at one aid station and at the next a flat Coke and with this I survived and actually was able to finish strong. While my pace and my overall time on this portion may not look that impressive I was very pleased with how my form held and how good I felt. I ran a 4:03 which I am very pleased with considering the issues I faced during the run.

Overall time was 11:56. Most importantly it was a completed race. So many have asked if I am satisfied and if the truth be told…I am. I am pleased just to be able to race again. I am fortunate to be able to go to a race with friends and to be a part of their Ironman journey; to have friends to cheer me on; to have strangers yell my name and to share the same road with over 2000 athletes who have battled their own obstacles. The clock may tell the time but it never tells the whole story.

Getting Ready for Ironman WI

My bike had been cleaned and is ready for the trip. I still need to put race wheels on it and do a pre-race check over but at least round one is done.
I actually washed all my nasty running shoes. I did not think that I could stand to be in the car for 14 hours with any of them. They look like new now!
Yesterday I spent at least an hour getting my old tubular tires off and putting the new ones on. I have blisters on my thumbs to show for it. I have not had new tires for 2 years so I figured it was time.
These are all the remnants of stuff I ate on long rides. I have been throwing everything into a bowl in the kitchen. I figured while I was cleaning and packing that I should clean this out. Nothing in here looks appetizing! (Goldfish, Donuts, Power Bar, Peanut Butter crackers, Jelly Beans, Clif bloks, ibuprofen and money for "real" food)
On the long list of things I need to do in order to be ready to get out of here tomorrow...dog sitter instructions. Here Hairy Harry and Ziggy wait their turn for some extra love. I feel so guilty leaving them. Did I mention I just emptied 150 lbs of dog food into bins for them?

Getting ready to go to any race is a lot of work but leaving for 10 days AND doing an Ironman takes some serious organization. Today all I am doing is packing, cleaning, laundry, spinning. Tomorrow at this time I should be in the car on the way!

Perseverance

This is a picture of Andy after the Greenville Triathlon after winning the Clydesdale division. As you see from the picture Andy took a little spill on the bike. At that point he picked it back up, got back on and got back to business. The way I see it Andy could have used his crash as an excuse to stop racing but instead he was able to stay mentally focused and race through the pain. Of course Andy was lucky too, he did not have any major injuries and his bike was still in working order. Does the win in his division mean more because he triumphed despite a set back - you bet! Please let Andy set an example for all of us. Never give up until you cross that finish line and keep your sense of humor. Much of racing is between our ears, it is mind over matter.

5 Turtle Run (1 Turtle per mile)

It finally rained here on Tuesday! I was so happy to see rain that I could not wait to take the dogs out for a run in it. They too were thrilled to find pig puddles to splash in and to be able to stay cool. Normally our summer runs have been limited to only 3 miles because of the heat but on Tuesday we pushed the limit and ran 5 together. Duke might have set a turtle record on this run of finding at least 1 turtle per mile. It really is an amazing ability he has to be able to sniff them out. He gently picks them up, presents them to me and then lets me take them out of his mouth and place them safely back in the grass. After giving me the turtle he never goes back for it again but instead intently begins "hunting" the next one. After 4 miles and 4 turtles I was actually rooting for Duke to find at least 1 more to set his record. He did! It was a great wet run even if the pace was 1 turtle per mile.

The end of an era...

Today I was on my last long run before Ironman WI. An easy effort on some of my favorite trails and around the lake. Long runs are always full of different emotions. At first I usually don't feel very good, then I fall into a pace and put it on auto-pilot. Sometimes I let my mind wander to places I have been, conversations I have had, how to handle life better. Today was no different but at mile 5 I encountered something unexpected. I was running along the Olympic Trail in a historic horse farm here in Tryon, called Cotton Patch. For the last year as I would crest the hill I would look over a pasture with 2 ponies in it.

The one pony, Manny, had been my friend since I was 7 years old. We moved here with Manny when I was 12. When my parents purchased him for me he was 7 too but had never been ridden. He was off the pony race track where he had raced as a "trotter" with a sulky behind him. Manny as we called him was officially known as Aristocrat's Stylish Man. He was a "hot" pony who had lots of energy and was terrified of big rocks and cows. He could trot faster than most horses could canter. He was the pony who really taught me to ride. Manny was also quick at going sideways so if I was not sitting tight he would dump me. Occasionally after he did this he would go home leaving me to walk back in my riding boots! (ever wonder how I took up cross country running?) Sometimes he would stick around to let me have another chance. The first summer we moved here I would get up in the morning and go out riding with a woman named Pinkney. We would literally ride all day until it got dark out. We explored every trail there was and to this day I have her and Manny to thank for my extensive trail knowledge.

When I got older and out grew Manny a nice woman named Doris agreed to take Manny to use as a driving pony. When I was in high school I would sometimes go with her to the driving shows where Manny would get to strut his stuff. Since Manny and I are the same age it was always easy to keep up with how old he was getting. Luckily I would see Manny often in the pasture grazing and when I would call to him he would look up and come to me. Last year he was moved to Cotton Patch to enjoy his official retirement.

Today when I crested the hill there was a mound of dirt in the of the pasture. I know all too well what that means. I could not stop the tears from flowing. He was 35 years old, a great spirit and an amazing athlete. He now has a special resting place right in the middle of an area where we had gone on so many rides. He overlooks the Olympic Trail where Olympians trained for the equestrian event back in the 1940's.

Needless to say this was not something I expected to deal with on my last long run but that is the way long runs go. You never know what you will see or how you will feel but the beauty of the long run is that no matter what happens you always have lots of time to review, revise and regain momentum.

A day in my life

(Ziggy - taking a break before destroying his stuffed milk-bone in record time - 58 seconds)

I know most people think I sit around home and drink coffee and watch Oprah but honestly that could not be further from what my typical day looks like. My days and weeks are typically scheduled about a week in advance to allow me to schedule my workouts, training sessions with athletes, volunteering, taking care of dogs, and maybe even catching up with a friend. Here is how my day goes:

5-6 wake up and take care of dogs, empty dishwasher, do laundry
6-8 first workout of the day
8-9 walk, feed and clean up after the herd
9-10 or 11 depending on the day - sit at desk and go through e-mails. Accomplish about 1/4 of the things that actually need to be done. I get anywhere from 30-80 e-mails per day that need some sort of response. 5 Dogs usually at my feet while I am in my office.
11-afternoon I can fit in another workout or run errands, go to volunteer meetings, take dogs to vet etc etc
4-5 take care of the crazy dogs again before I head out for an evening coaching sessions
6-8-8:30 Sessions with athletes at least 3 times a week
9 - take care of dogs again!

Somewhere in between I manage to eat, maybe even cook a meal, clean the house and give the pups lots of love! I know it is a rough life but someone has to do it!

Greenville Sprint Triathlon

This is just a quick update about the race for those of you taking your Monday morning "smoke break". I admit that most of my posts are short, quick and to the point but who really wants to hear all the gory details of my race?

For those of you who were not there the day started off with a bang...as in thunder and lightening. We have not had rain for so long I forgot what it is like. Thankfully it passed quickly and we were able to have a swim (400 m) in the pool. You would think as a runner I would have been happy if it had changed to a duathlon but honestly I don't enjoy running 2x and for some reason I find a swim before a bike and a run relaxing. The swim was over faster than I could even get warmed up. The bike (15 miles) was treacherous and I prayed that I would not fall. I admit that I rode very cautiously. All the work I have been doing training for Ironman WI could be undone all too quickly. Despite going a little slower downhill and taking corners carefully I still managed a good bike. My legs did not feel great but who cares since they did the work. On to the run (3 miles) which I LOVE! This run is rolling with a long gradual dirt hill in the middle that you get to run up and down 2x. It is really a fun run course. I ran with that attitude as well and managed a good run time. I was still minutes behind the leader, but she is wicked fast, so I was very pleased with my day in finishing 2nd overall. My time was 1:09 which is typical for me on this course.

After I was finished I went out and ran laps going in the other direction so that I was able to see many of those I coach and cheer for countless others. I love this part of a race just as much as racing. While I was out running I also realized that while many Malone Coaching athletes were racing there were some volunteering as well. Volunteering is hard work and often more tiring than racing but there were Fred, Monica and Pam all out there working for hours to make sure the rest of us could have a good race. I thank them for doing this and setting a good example for the rest of us. Meanwhile there was a huge crowd of Malone Coaching athletes setting PR's - Jim, Audrey, Wanda, Tiffany, Chris Dillard, Chris Smutzer (unfortunately crashed but is ok), Lisa, Laura, Andy (still won the Clydesdale Division even after crashing), Brad, James, Don and Mike.

That is all for now!

Palmetto Trail - Blue Wall Passage

Today was a 20 mile run which should have been easy after all the training I have been doing. Of course I am never satisfied with just an easy run so I wanted to go exploring. I kind of had an idea that the trail might be vertical but honestly I had no idea. I think mile number 4 was an 18 min mile. No kidding. The sign at the top said something about 1500 feet of climbing in 2-3 miles. Oops! The run was breath-taking in many ways but the view from the top and the fresh clean air was the best thing for my sole after a busy week. Who cares that it took 1:05 to run the first 5 miles - it was fun and an adventure. There is even more trail to be explored but that would have taken me all the way to Saluda and I was just not up for that today. The rest of the run seemed easy. The jog around Lake Lanier a piece of cake. I even felt good enough to finish up the last 2 miles at 8 min pace.

Molly - another pound puppy!

More Newfoundland 70.3

Newfoundland 70.3

Just a very quick update. Newfoundland was GREAT! The race was hands down the best race I have ever been to. It was well organized, small and SAFE. Yes, that is right I said "safe". The bike had absolutely NO traffic and the run was shut down to traffic as well. On top of that every little detail of this race was planned and executed.

I was 5th overall amateur and 9th overall if we count the pros too. It was a good day and a hard effort. I will write more about the race in a few days when I get caught up on life here...but I will tell you that we had to climb a mountain 2x that was 2.5 miles long! OK - my time was 5:10 but considering the mountain I am very happy with that!

What a BOAR!!!

When I am out riding you will hear me yell "DOG" often, "Deer" once in awhile, "Chicken" sometimes but for the first time ever on a bike ride I yelled "BOAR!" and then maybe a few other things too. I slammed on my breaks, after all everyone knows boar are mean and this fellow did not look like some cute barn yard pet either. He was black and about the size of a small bear and he was eating some road kill in the watershed so he was not interested in making me part of the food chain that day. I am sure his buddies were lurking in the woods though. A car came and slowed to check him out and it was at that point that I sprinted past, lucky me I was going DOWN the watershed. Seeing this boar was great because it temporarily took my mind off how was feeling. I could have used about another 10 of them during that ride. In all honesty I love getting to see all sorts of wildlife on my bike rides. Do rednecks count?

Long Ride Gone Wrong

Today was one of those rides where you wonder just how much benefit you will gain from it. "If I go to hard will I get hurt or just hurt worse than I do now and be stronger later?" I kept telling myself "just go easy" but somehow it seemed that I kept going slower and slower and slower and feeling weak. Blah! Ok, so it was just a bad day, but then again so was Thursday...mmm, pattern? Over-training??? Yes, probably a bit. Don't worry I am not going to complain for entire entry about my bike riding skills - nope. For the the first 65 miles of the ride today despite the fact that I felt bad I was very proud of the fact that I had adjusted my front and rear derailleurs last night and they WORKED! Yep, I have done it a few times now and I was starting to feel pretty confident in my bike mechanic ability...until...all of a sudden my bar end shifter started to fall apart in my hand. I still had a few gears, I tried to adjust on the side of the road, but it was not going to work. Ugh. I decide I will be a trooper and just ride all the hills in my 21. That lasted about 1 mile before my knee was complaining. I stop again and try to adjust, this time it just gets worse not to mention the fact that I have broken my own rule of NEVER mess with thy bike on the side of the road during a ride. This was an emergency though - I still had many miles to ride and a lot of hills. I take off again and then just slam the bar end shifter in frustration. It goes into the 27 in the rear but only if I hold it here. So I ride the next 20 miles holding the shifter and riding half aero up all hills. (This does not work well). When I get to Tryon I have to take my hand off the shifter to go over the railroad tracks and that is when the entire shifter falls off revealing sheered threads of cable. The bolt goes flying off and the chain snaps into my wheel. I wonder if I can ride like this for another 16 miles and the answer is "no way, stupid". I am done. My long, slow, sad ride has come to an end. I call my husband to come and get me. I think he was already out looking for me because he was very close to where I was anyway. I consider doing a brick run when I get home but I am done, toast mentally and physically worn out.

On the up side I did find Lake Cunningham which does not seem to have any water and Lake Robinson, which is beautiful. Picture above is me taking a break at Lake Robinson, which I rode many roads to find. It was my goal to find these two lakes today - so at least I did accomplish something!

The pony loop

First let me clarify that I know these are NOT ponies. These are actually warm-blood foals at a farm that is a breeding facility for Dressage horses. For the last two years they have bred the horse of the year here. Every year they have 6-8 foals turned out in the pasture near the road where I bike past. They are usually born in the spring and stay in this field for at least 6-8 months before they are weened. At this stage they are very curious and sweet so I make a point to have a snack and visit with them on my bike rides. I have nicknamed the loop the "pony loop" for some reason and always enjoy my stops there. Yesterday while riding with Pam 7 of the foals came over to visit. I could not get them all in the picture but here are 4 of my friends.

Training Update

I have been training again! Two weeks ago I hit that wonderful 20 hour mark - that means I was swimming, biking or running for a total of 20 hours for the week. That was the same week I had to take a day off to recover from my bee sting incident too. Last week I had a bit of a "recovery" week and still managed to get in a good 15 hours. This week is my 7th week of training for Ironman WI. This means I have 5 more big weeks and then I get to taper. Next week will be pretty easy too because I will be racing on the weekend...but that will at least count for my speed work for the week!

A few fun stats:
2 weeks ago I biked 270 miles which is more than I drove my car.
Last week for my easy week I rode 142 and ran 33
This week I should hit close to 300 miles on the bike and 45 miles of running

Doggie Update

Smokey has a new home with Sarah the marathon runner. He has already been running with her, taken over her sofa and tried to boss around Tripp (the other Weim). When Smokey left last Saturday he did not look sad at all. He jumped up in the SUV and said "take me for a ride people!" He already had a play date with another pup on the schedule, new toys in the front seat and his own bed waiting for him at home. Smokey is finally the spoiled pup he has always thought he was! I can't thank Sarah enough for giving him that loving/running home he deserved.

Duke on the other hand is not so easy to place. Due to his abusive background he is not so quick to accept just anyone which is why I am lucky that Reva has come into our lives. Reva lives exactly 1.5 miles from my house. I pass her house every day on the way to town but yet I had never met her. I have however noticed that she had a Weim. Unfortunately her Jonsie passed away last month and she is now looking for another forever friend. She is working with me and Duke to win his heart over. Duke and I went for a visit (a walk and biscuit) on Monday. He was certainly not perfect but he was at least well behaved. We will visit again at the end of the week. I think I will need to leave him with her so that he will not focus on me so much. He is a very loyal and dedicated dog...I would just like him to direct a little bit of that towards her!

Duke - Blue Weimaraner Needs Home Too

Duke is a 4 year old blue Weim. He came to me 3 years ago with mange, starving and with heart worms. He has since undergone treatment for the heart worm and mange and is a beautiful healthy dog with wonderful manners. He is a gentleman’s dog. He is very obedient and heels nicely on and off the leash. He enjoys running and has a special talent for hunting turtles. Yes, he sniffs out turtles and brings them to me without injuring them. He is currently living with 6 other Weims which he does ok with but in a perfect world he would be an only dog. He loves going for walks and playing ball. He stays outside in a fenced in area or in a dog run during the day and sleeps inside in a crate at night.

Duke came to me from Arkansas via Texas. A friends mother had passed away leaving 14 dogs behind. Supposedly her boyfriend was talking care of them but based on Duke’s behavior upon arrival he had been abused or neglected at some point in his life. Because of this I think Duke would do best in a family with no children or older children because he does tend to get scared easily. Duke would make someone a wonderful friend because he wants nothing more to please and be loved. The right family for Duke is a must. While I love this dog I have rescued and rehabilitated him to the best of my ability. It is time for him to have a family and for me to make room for another.

Duke is up to date on Shots, heart worm prevention and Advantage Plus.

Please contact:
Katie Malone
864-415-5804
trichick@alltel.net

Weimaraner Needs Home! Smokey...

Smokey is a 2 year old neutered male. He is about 100 lbs of pure love and happiness. He is very energetic and is a wonderful running partner (3-6 miles). He heels nicely off the leash but will also walk nicely on the lead. He has had basic obedience training and loves to jump agility jumps or horse jumps (more his size). He is house broken and will “go to bed” on command but he gets excited when initially let into the house. He is crate trained where he sleeps at night and stays inside a fence in the yard during the day without a problem. He is a little clumsy but is very sweet. Like most Weims he is strong willed and will need an owner who can command respect.

Smokey’s owner died almost a year ago and he was inherited by her son who boarded him in a kennel where is was kept in a crate with no walks or exercise for 3 weeks before I rescued him. He had literally chewed his tail off and had to undergo surgery to cover the exposed bone. He still nips at it when he is nervous but it has healed nicely. He has been in my care for 7 months living with 6 other Weims. He is at an age where he needs to bond with someone. He is a wonderful, sweet dog who needs a Weim savvy family to give him the love and attention he deserves.

He is up to date on shots and is on heart worm protection and Advantage Plus.

Home must have fenced in yard, time to exercise and love to give. I will keep Smokey until I find him the home he deserves. References will be required and checked.

Please call
Katie Malone
864-415-5804
trichick@alltel.net

4th of July Surprise!

Happy 4th of July! I know I am a day late but honestly I am just happy to bee here. (that will make more sense in a moment). I love the 4th of July because it almost always starts with the Fabulous Fourth Bike Ride that starts right here in Tryon. So for a change everyone has to drive here to ride with me! I am always excited about this ride and the day. I always have my sights set on a faster ride than usual and then maybe stopping in Columbus for funnel cake (that did not happen this year). I always start at the back of the pack and take it easy for the first 5-10 miles and then start having some fun and riding a little faster. This year I happened to ride with Pam and her husband Scott (who was just humoring our pace) and Brad and then Laura too. Pam always has the potential to kick my butt on the bike but thank goodness she is still recovering from her Half IM. Laura has been very dedicated with her workouts showed huge improvement on the bike which was great to see.

A little over half way into our ride I felt a big smack in my forehead and then the pain. It was a pain I knew all too well. A bee got stuck between my helmet and sunglasses and of course I got stung again. Every week for the last 3 weeks I have been hit and stung. We were almost at a water stop so I put some ice on it. I even put a Penny on it, I stopped when someone suggested mud - Oh come on~! I will not lie - the darn thing hurt like someone had taken a hammer to my head. We rode on and bantered back and forth. At the next water stop I was feeling a little swollen. I tried an ice pack but it did not really work. Then some wonderful girl gave me some Benadryl. Kelly drained my lymph nodes - probably saved me from drying up the watershed. At this point I am still thinking this is all normal swelling. By the time we got to Saluda my eyes were shut and my face was getting more swollen by the minute. Back at Harmon Field I was shocked to see my face. I did not panic but at the urging of anyone who saw me I made my way to the hospital quickly. I literally ran in! Once at the desk I took my sunglasses off and a woman in the waiting area recognized me from Pet Therapy. She told her husband, "Oh that is Katie Malone, she is normally very pretty" and her husband's response "Yeah right!" anyway within a moment my friend's mother, a nurse in the ER, took me back and I realized it was a good thing I was there. The trouble breathing came as soon as I sat down - I guess I just got lucky. A few quality hours on a drip and I was as good as new. Well -I still don't look so great but I am now the proud owner of an EpiPen.

The hospital was amazing - did I mention that? They were quick, friendly, efficient. This happens to be the same hospital (St. Luke's) that I do the fundraising for with the Ache Around the Lake race. I am now more motivated than ever to make our race bigger and better than ever. We take donations big and small so if anyone needs a tax write off please let me know!

Kid Fun - What kids should be doing

If there is one thing I believe in that is giving back to my community. Sometimes I don't think that the things I do make that much of a difference. I try to reach out to people on a one on one basis. Sometimes I spread myself too thin and I end up running myself ragged trying to do everything and doing nothing well. For a few years now I had been looking at the Big Brother, Big Sister program and thinking that it would be a good program for me to be involved in. Did I have the time? Certainly not. I signed up anyway and I have made the time. Hai'lee is my little sister and out of all the things I do spending quality time with her is the best use of my time. Hai'lee has a little brother, Don'tae who did not have a Big Brother yet so I started taking him with us to the pool in the winter. They play so well together that I never mind taking Don'tae too, as long as it is ok with Hai'lee.

A few weeks ago the kids got out for summer vacation and while so many kids are privileged with camp Hai'lee and Don'tae are not. So I took it upon myself to have a day of "camp" at the lake. We paddled the canoe (which they had never seen before) then went in the boat to watch some water skiing and finally got to practice their swimming from the dog dock. They were in heaven and honestly so was I. They had so much fun, spent quality time outside and did what every little kid should do - had fun at the lake!

State of Mind

I got this from my friend, Caroline's blog. I thought it was a great motivational poem that we all could use to read...I don't know who the author is or else I would certainly give him/her credit.

If you think you are beaten, your are
If you think you dare not, you won't,
If you like to win, but don't think you can't
It's almost a cinch you won't

If you think you'll lose, you're lost
For out in the world you find,
Success begins with a fellow's will
It's all in a state of mind

For many a game is lost
Ere even a play is run,
And many a coward fails
Ere even his work is begun

Think big and your deeds will grow
Think small and you'll fall behind
Think that you can and you will
It's all a state of mind

If you think you are out-classed, you are
You've got to think high to rise
You've got to be sure of yourself before
You can ever win a prize

Life battles don't always go
To the stronger or faster man
But sooner or later, the man who wins
Is the fellow who thinks he can

I have been Tagged...

This seemed like a fun idea so I decided to play along:

10 years ago
I had gone back to college and was running cross country on a full scholarship at USCS - now known as USC-Upstate. Not exactly what I had imagined for my college education but it was better than one might think. I looked at running cross country as my part time job. My other job included cleaning houses. I cleaned everyone on my hands and knees as if someone were going to eat off the floor. Each house was a workout because I got paid by the job and not by the hour. I would clean as fast as I could so I could get home to study, so I could get back to afternoon cross country practice where I would run the workout as fast as possible so I would have time to shower and eat before going to class with all the other "adult" students who had day jobs. It was hard, money was short, but for the most part I was happy.

5 years ago
I had just quit my day job that I had worked so hard to earn. A job that I worked so hard at and one that helped me stand on my own feet financially for the first time in my life. A job with benefits, a job where I got to travel and feel like I was somebody. Yes, I just quit because it was not what I had dreamed of. It was not where my future was. It was just a job. It was a means to an end. I had always dreamed of doing the Hawaii Ironman and in 2002 I had fallen short of qualifying by 2 min in 2 different races. I needed more sleep and more time to train. The goal was so close so the choice was easy - give up the job and go after the dream...duh!

1 year ago
I was getting ready to have the race of my life at Lake Placid Ironman. I was in great shape, I was going to qualify for Hawaii again and set a PR. I was focused, I was determined, I was enjoying racing. Coaching was my way of sharing my passion for sport and earning a living. They say that if you have a job you love you will never work a day in your life (almost true).

5 things on my to-do list today:
Write training schedules for all the athletes I coach
Swim
Schedule someone to take down trees in the doggy area
(Yeah I know that is only 3...but it is Monday and I spend all day writing schedules!)

5 snacks I enjoy:
(this list always varies)
Donuts - Krispy Kreme, Bavarian Creme. I can eat a dozen glazed and still go for a bike ride. No kidding
Blueberries, Strawberries, Blackberries (best when picked during a trail run)
Graham Crackers
Prunes
Bolthouse farms smoothie

If I were a billionaire:
I would buy love and give it to all the little kids who don't get enough and then I would pair each child up with a pound puppy so they could be forever friends. I think I would then spay an neuter irresponsible people and pets...is that allowed?

5 people I would like to have lunch with:
Kahil Gibran, Frank, Alex and her entire family, Christy, My father

5 places I have lived:
Oldwick, NJ
Bakede, Germany
Groningen, Netherlands
Pheonix, Arizona
Walnut Grove, SC

5 jobs I have had:
Waitress at Waffle House
Gold's Gym Sales
Cleaning Lady
Groom - yes, I cleaned the horses and picked up poop - glamorous!
Project Controls for Engineering company