Weekend Update: Laurel Hill Off-Road Duathlon



Whoot! What a great time we had at the Laurel Hill Off-Road Duathlon.  6 months ago I woke up in the middle of the night with a random idea for a race, and it was so great to see my dream become a reality today. Thanks so much to Charleston County Parks and Recreation for partnering with me and making this one awesome event.


As usual, my team did not disappoint in terms of racing or volunteering.  As everyone knows, I am so impressed with all my athlete’s love for each other and desire to cheer on their friends. This was a new type of event for everyone- some of them had never done anything off-road before, and I think they are all hooked!




Scotty started his season with an impressive 16th overall and ready to tackle big triathlon goals this year.  It was also great to have his dad, Steve, out there racing with him.



Sarah killed it with a 4th overall female placement.  She was on a borrowed mountain bike as she has never really ridden off-road before, and I am pretty sure a new bike is now in her future.  She’ll be headed to Duathlon Nationals in April and I know she will do great.





I was super stoked for out of town Team AMECers  Jen and Michael travel down from Ohio, and Darrell to make the trip from Marietta to join us for the race.  They all had a great race.

I don’t have a single damn picture of Michael Bannister’s award-winning race attire, but it worked as he had the 2nd fastest bike split and finished 7th.  Maybe we can get him to run more and then he will win…






Also props to Jane for having the fastest female bike split, Tracey for racing on a borrowed bike, Robin and Missy for trusting me that they would do great and have fun,  Melissa for racing with a maybe slightly still broken elbow, Bree for jumping back in to racing, Jerry for coming out in the cold, and Joelle and Dawn and mini-team AMECers Madison and Hadley for being the best course marshals/cheerleaders out there.

You guys are all the best.  And the race was such an overall success- we will be back next year!

Weekend Update: Charleston Marathon, The Whole Enchilada, Commonhouse Aleworks Opening

It was the first race of 2018 and we had some great results at the Charleston Marathon‘s half marathon and 5k.



Missy was the official Team AMEC support squad leader today, braving the cold to cheer on her friends.

In the 5k:

Joelle, even after being sick all week, still managed to pull out a 2nd in AG award.
Dawn had an INCREDIBLE day with a 5k PR and 4th place in her AG.  She has worked so hard and we are over the moon with her results today!
Jerry crushed his competition and won his AG by almost a minute from 2nd place.


26805205_10156555556874672_8100175018382225798_nIn the Half-Marathon:

Melissa had a very impressive day finishing only 4 minutes behind her half-marathon PR. Why is this so amazing? Well, she broke her elbow the week before Christmas and only starting running again this week. Before her injury she was super prepared to PR and I feel 100% sure that she would have had that not happened.

Brian started 2018 with another PR, finishing in 1:37:57.  This comes a month after PR’ing at the Kiawah Half-marathon.  I am really, really proud of him!

Rick tied his PR with a time 1:34:44, placing top 5 in his AG. Next up for him is a 50k trail race in April.

The Whole Enchilada

Chris traveled to the Whitewater Center in Charlotte, NC for a 35 mile mountain bike race, The Whole Enchilada. It had rained all week and the course was really tough.  He did great, however, and is poised to kill it at The Cape Epic in Cape Town, South Africa, in March.  As his coach (and wife, duh) I am looking forward to traveling with his as his support.



Finally today, I would like to give props to Team AMEC athlete Pearce, and legacy team member Hank, for all their hard work and determination in following their dreams in opening Commonhouse Aleworks this weekend.  Their Grand Opening was a huge success.  Go check them out!

Weekend Update: Kiawah Half-Marathon and Jingle Bell 5k

2017 has been such a great year and we are wrapping it up with more fantastic results.  I couldn’t be any prouder of this team!

Kiawah Half Marathon 

We went into Kiawah half with a lot of expectations and everything unfolded out exactly as planned.IMG_4847

Sarah finished the year amazing results and tons of PRs with one more: a finish time of 1:36 which is a 3 minute half-marathon PR and was good enough to place her 5th in her AG. I am so incredibly proud to have been with her on this journey from a newbie triathlete to a fierce competitor. She is going to kick some serious ass in 2018.


Needless to say, I was beyond excited when she FINALLY brought her husband Josh onto the team and I was able to get my hands on a diamond in the rough.  He completed his first half-marathon with a very impressive time of 1:43. He has made huge gains already in the few months that I have coached him so I can’t wait to get him into the 2018 race season.

And last but not least, Brian also KILLED it with a 25 minute half-marathon PR.  When we started together early 2017 he wasn’t even sure if the half distance would be possible after his multiple knee surgeries, but if he could compete his goal was “under 2 hours, but close to 1:45 would be ideal”.  We worked very hard but also very smart and got him to the finish line feeling great in 1:38!!!! He’s another one that I know will do nothing but get faster in 2018.


Jingle Bell 5k

The Jingle Bell 5k also brought us some great results.  Missy, taking a break from racing since her Florida ironman, came out as the Team AMEC cheerleader and brought Joelle and Jerry to victory.  Both placed 1st in their AG today and I am super excited for both of them! Joelle and I switched our focus this year to speed over distance and it is paying off well.


I can’t believe it but this is it for the year.I am so honored to work with each of my athletes and can’t wait for all the big things to come in 2018.  I still have room for a few more athletes if you are interested in coaching this year.  We would love to have you and you would love to have them- they are the best group of people you could ever race with! Contact me.

Weekend Update: James Island Connector Biathlon and Run, Austin 70.3

Another successful weekend in the books for Team AMEC.

James Island Connector Biathlon and Run

Scotty and Steve raced the biathlon portion of the James Island Connector race day. Scotty placed 2nd in his AG- missing 1st by only ONE second! Steve also rocked it taking the Master’s Men win.

After some frustrating races, Brian FINALLY had a breakthough and killed it at the 10k. Running faster than his goal splits by about :15 sec/mile he reached his 2nd goal of post-injury 2017: to go sub-45 at a 10k.    Coming in at 43:48 he was only seconds off his 2004 PR of 43:03  We are super close and I anticipate we will be there soon!



Austin 70.3IMG_2716

It was less-than awesome weather in Austin this weekend, really cold on the bike and then hot on the run.  However, it was not enough to deter Kelsey and Lauren from completing their 3rd 70.3.  They’ve scratched that one off the list and time to move to the next.  Great job ladies!

Weekend Update: NC 70.3, Great Floridian Full Distance Triathlon, Myrtle Beach Half Marathon, Marine Corps Marathon, TriSumter, Hincapie Gran Fondo

WOW! What a busy and amazing weekend for us.  There is so much to talk about.

North Carolina 70.3

We had a huge showing at Ironman 70.3 NC on Saturday.



Dave and Emily completed their first half-ironman and both did FANTASTIC. Dave has been plagued with an injury the past few weeks and we were worried that he was not going to be able to complete the run. However, he rallied like a champion and was able to finish in 5:45. Emily was right behind him and, finishing at 6, which included a stop on the bike when her flat repair kit fell.  She’s already told me “Next time….” and I have no doubt that she will be able to reach all her 2018 goals.





Everything went perfect for Jason today and he was able to PR this course by an incredible 27 minutes. He has also had a slight muscle strain the past few weeks and was unsure of how he would do.  Clearly he has totally prepared and rocked it.





I am elated to report that Ashley finished her first 70.3 strong! She was planning to race last year but was hit by a car on her bicycle a few weeks before the race.  She was able to face her fears and come back to kick ass.



Burt had a fantastic day as well, coming in around 4:40.  According to him the bike was a bit longer than 56 miles, and he had slightly longer than usual transition times, so he feels confident that he would have been close to 4:30 and is very happy with his results.


Milo, who always “forgets” to get pictures for me also crushed it, coming in with a 10 minute PR.

Great Floridian Full Distance



I have to say that Missy wins this weekend’s bad ass award.  While my athletes are all like my children and I love them equally, Missy overcame the most obstacles and finished like a champion.




The bike course had a VERY large hill that she had to ride 3 times.  As a flatlander, she was really challenged by it.  The bike course really put her in a negative head space and as any racer knows that makes the race almost impossible.  HUGE props to Team AMEC Support Crew Leader and #1 Missy fan, Shannon, who kept me in the loop through the entire bike course and relayed all my advice and support to her.  There is NO substitute for having people who love and support you on the course to encourage you when times get really, really hard. By the 2nd loop Missy was no longer able to clip in to her pedals because her cleat had worn down from the hike up the hill.  Shannon called me and handed the phone to Missy.  I said “Do you want to finish?” and she said “YES”. My answer to that was “Your body can do the work but your brain is sabotaging you. Tell yourself you can finish and you will.” And she did.  And I am so beyond proud.

Myrtle Beach Half-Marathon




Elizabeth added a 6th half-marathon to her list of races.  She battled extremely hot conditions to finish strong. She continues to amaze me with her grit and determination.


Marine Corps Marathon22688079_10154717911090146_5645556374795173024_n


Sadly, things do not always go as planned.  Merridee did not have the marathon that she wanted to.  She fell on her knee a few days before the race and it really flared up during the race. While she was hitting the exact pace we wanted for the first half it became too much to overcome.  She finished as a champ but it wasn’t the time she is capable of.  It happens, and she’s already ready for the next one.  By the way, she did qualify for Boston already so we still have big things ahead.






Not one to sit still, Scotty continues to amaze me.  IMG_0111
This weekend he competed in TriSumter and not only won his AG but placed 11th overall.  And if you remember, he is only 13! He continues to push himself and has already put together an epic 2018 race season.  I have no doubt that he’s a name you will be hearing quite a lot about when he gets older.






Hincapie Gran Fondo

And last but not least, a group of my Team AMEC ladies headed to Greenville this weekend for the TotalCyclist DivaCamp, which was 4 days of riding and coaching in the mountains with our main event being the Hincapie Gran Fondo.

I am SO impressed with how each of them did.  Many of them had NEVER ridden in the mountains before and were very afraid of what they had gotten themselves into.  The Gran Fondo has some pretty major climbs and my flatlanders were unsure what to expect.  THEY KILLED IT! It was so fun to watch them learn and improve their climbing abilities over the weekend and the excitement they had after finishing the Fondo. My favorite part was watching them ride past other cyclists walking up Callahan Mountain- a total ass-kicker of a climb that was in the last few miles of the ride.  It was  a weekend I will never forget.

If I could speak for them I think they would not only attribute their preparedness for this weekend to my coaching, but also to TotalCyclist.  Each and every one of them is a weekly participant in our training center and it makes the BIGGEST difference in their riding abilities.  If you are reading this and are from the Charleston area I truly encourage you to come try us out.  Your first class is free using the promo code freepass.  Winter is the best time to get a jump start on your training for the next year. More information and signing up for classes can be found here.

I think that’s it for this week! Reach out to me if you want to be part of this amazing group!!