1. This is Coach Sue O’Malley, she’s 53 years old and is in her 39th year of running. She started at the age of 14 when she went out for the high school team. She is still the school record holder in the mile (5:24) and two mile (11:19); Seven-time Centennial League mile and two mile champ, district runner-up seven times, went to states four times in high school. The school didn’t have cross-country, so Sue competed as an individual and won the district title her junior year and went to states. In 2002 Sue backed off on her training/racing for five years due to teaching schedule and taking care of her daughter Erin. 

At East Stroudsburg State College (now university) Sue ran both track and cross-country. She was the top XC runner all four years, and won the Army Invitational twice and went to nationals in Idaho. In track, she was a seven-time state champ in the 5,000m and 10,000m and was All-American in the 10,000m (35:55) her junior year. She considers her 2:43:01 in the 1984 Olympic trials marathon her most memorable running experience.

Recently Coach O’Malley ran a 20:13 for second woman overall in the Lourdes Academy “Go Make a Difference” 5K in February, then captured the USATF national championship in her age group with a 1:31:04 in the Melbourne & Beaches Music Half Marathon the following day. 

"I’ve always been a high-mileage person," she says. During her 20s and 30s she regularly put in 90–100 miles a week, but she is now satisfied to log 70–80, whether training for a 5K or a marathon. "I’m no longer obsessed with needing to go out and run every day just to fill my log book," she says. Nevertheless, she hasn’t missed a day of running since November 2011, and her log showed 93,478.64 career miles as of Dec. 31, 2012. (Yes, down to the hundredth of a mile.) She hopes to reach 100,000 miles in early 2014. 

I’m honored to know Coach O’Malley personally, she is likely the most energetic person I know. Her personality and humor is like no other, she’s most definitely a lively character. She’s a huge inspiration to me and those who know her.

[[MORE]]
TRAINING REGIMEN
(Two weeks prior to winning the USATF 50-54 national half marathon championship on Feb. 3.)

MONDAY AM: 5K race in 20:51 (Martin Luther King Jr. Day), plus 6 miles easy; PM: 7 miles easy
TUESDAY AM: 10 miles easy; PM: 6 miles track workout (6 × 800 @ 3:08 average with 2 min. rest)
WEDNESDAY AM: 10-mile tempo run in 1:16:30; PM: 3 miles easy
THURSDAY AM: 7 miles (6 × 1 mile bridge workout with hard half-mile up, easy down); PM: 5 miles easy
FRIDAY AM: 5 miles easy; PM: Rest
SATURDAY AM: 5.2K race in 20:57, plus 7 miles easy; PM: 3 miles easy
SUNDAY AM: 5K in 19:55 (won), plus 3 miles easy; PM: 7 miles easy
MONDAY AM: 8 miles easy; PM: 7 miles easy
TUESDAY AM: 10 miles easy; PM: 6 miles track workout (5 × 600 @ 2:22 average with 1:30 rest plus 5 × 400 @ 1:30 average with 1 min. rest)
WEDNESDAY AM: 8 miles easy; PM: 3 miles easy
THURSDAY AM: 7 miles easy on bridge; PM: 3 miles easy
FRIDAY AM: 3 miles easy; PM: Rest
SATURDAY AM: 5K race in 20:13, plus 2 miles; PM: Rest
SUNDAY AM: Melbourne Beaches Half Marathon in 1:31:04


STATS

BEST TIMES (50-54)
5K: 19:25
10K: 40:48
15K: 1:01:48
HALF MARATHON: 1:29:41
MARATHON: 3:14:25

    This is Coach Sue O’Malley, she’s 53 years old and is in her 39th year of running. She started at the age of 14 when she went out for the high school team. She is still the school record holder in the mile (5:24) and two mile (11:19); Seven-time Centennial League mile and two mile champ, district runner-up seven times, went to states four times in high school. The school didn’t have cross-country, so Sue competed as an individual and won the district title her junior year and went to states. In 2002 Sue backed off on her training/racing for five years due to teaching schedule and taking care of her daughter Erin. 

    At East Stroudsburg State College (now university) Sue ran both track and cross-country. She was the top XC runner all four years, and won the Army Invitational twice and went to nationals in Idaho. In track, she was a seven-time state champ in the 5,000m and 10,000m and was All-American in the 10,000m (35:55) her junior year. She considers her 2:43:01 in the 1984 Olympic trials marathon her most memorable running experience.

    Recently Coach O’Malley ran a 20:13 for second woman overall in the Lourdes Academy “Go Make a Difference” 5K in February, then captured the USATF national championship in her age group with a 1:31:04 in the Melbourne & Beaches Music Half Marathon the following day. 

    "I’ve always been a high-mileage person," she says. During her 20s and 30s she regularly put in 90–100 miles a week, but she is now satisfied to log 70–80, whether training for a 5K or a marathon. "I’m no longer obsessed with needing to go out and run every day just to fill my log book," she says. Nevertheless, she hasn’t missed a day of running since November 2011, and her log showed 93,478.64 career miles as of Dec. 31, 2012. (Yes, down to the hundredth of a mile.) She hopes to reach 100,000 miles in early 2014. 

    I’m honored to know Coach O’Malley personally, she is likely the most energetic person I know. Her personality and humor is like no other, she’s most definitely a lively character. She’s a huge inspiration to me and those who know her.

    TRAINING REGIMEN

    (Two weeks prior to winning the USATF 50-54 national half marathon championship on Feb. 3.)

    MONDAY AM: 5K race in 20:51 (Martin Luther King Jr. Day), plus 6 miles easy; PM: 7 miles easy

    TUESDAY AM: 10 miles easy; PM: 6 miles track workout (6 × 800 @ 3:08 average with 2 min. rest)

    WEDNESDAY AM: 10-mile tempo run in 1:16:30; PM: 3 miles easy

    THURSDAY AM: 7 miles (6 × 1 mile bridge workout with hard half-mile up, easy down); PM: 5 miles easy

    FRIDAY AM: 5 miles easy; PM: Rest

    SATURDAY AM: 5.2K race in 20:57, plus 7 miles easy; PM: 3 miles easy

    SUNDAY AM: 5K in 19:55 (won), plus 3 miles easy; PM: 7 miles easy

    MONDAY AM: 8 miles easy; PM: 7 miles easy

    TUESDAY AM: 10 miles easy; PM: 6 miles track workout (5 × 600 @ 2:22 average with 1:30 rest plus 5 × 400 @ 1:30 average with 1 min. rest)

    WEDNESDAY AM: 8 miles easy; PM: 3 miles easy

    THURSDAY AM: 7 miles easy on bridge; PM: 3 miles easy

    FRIDAY AM: 3 miles easy; PM: Rest

    SATURDAY AM: 5K race in 20:13, plus 2 miles; PM: Rest

    SUNDAY AM: Melbourne Beaches Half Marathon in 1:31:04

    STATS

    BEST TIMES (50-54)

    5K: 19:25

    10K: 40:48

    15K: 1:01:48

    HALF MARATHON: 1:29:41

    MARATHON: 3:14:25

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