Charleston Runs

Training from the mile to the marathon.
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  • Fall Training Program Begins July 9

    Posted on May 1st, 2016 CoachGreg No comments
    Melissa on the National Mall

    Melissa on the National Mall

    Charleston Runs Group Marathon Training for Fall 2016/Winter 2017 races will kickoff on July 9, 2016. Stay in touch with us about all of our upcoming training programs by signing up for our email list on our contact page.

    Your Marathon and Half-Marathon Training

    Charleston Runs training is always personal. That’s why we can offer to let you begin at different points. Coach Greg wants to know you as a runner and a person and wants to match your goals, fitness level, and lifestyle to your training program. Every runner in the program follows a very similar program but it is truly customized for your ability, goals, experience, and your life. Training for the Marathon is $190 and the half-marathon plan is $150.

    What Can I Expect if I Enroll?

    • A monthly training plan that continues until 2 weeks after your goal race.
      • 16 week plan for marathons
      • 12 week plan for half-marathons
    • Unlimited email support
    • Supported Saturday group runs beginning July 9 and continuing until December 3. This means there will be a non-runner driving the route and checking on your progress. The driver carries water and a cooler. Coach Greg will be either driving the route or running or racing with the group every Saturday.
    • Weekly group email with hints and tips for training for your race.

    For more information and to register, visit our Marathon Training page.

  • No Resolutions for Me!

    Posted on January 3rd, 2016 CoachGreg No comments

    Pink-Calendar

    It’s the new year and my resolution is to not make resolutions. Crazy, huh? That doesn’t mean I don’t want to change things in my life nor does it mean I don’t want to try new things but resolutions without action mean nothing. Instead, I want to focus on achieving some measurable goals today, tomorrow, this week, this month, and this year.

    Be SMART

    We can talk about goals and goal setting for days but let’s just focus on a few things. Many people approach the goal setting process without really defining what the goal is. You might want to run a faster 5K this year. What does that mean for you? Management guru Peter Drucker is credited with first using the SMART acronym to talk about goals. Goals should be:
    • Specific
    • Measurable
    • Achievable
    • Relevant
    • Time-bound
    Try taking that list of goals and resolutions and define them using the SMART process. Also, restate your goals as statement. Your process might look something like this.

    Specific and Measurable

    I will run a 5K in less than 26 minutes.

    Achievable

    Currently your PR in a 5K is 30 minutes and you’ve been running for two years. Getting under 26 may not be achievable in the short term so let’s redefine the goal. You can always define the goal again in the future.
    I will run a 5K in less than 28 minutes.

    Relevant

    Here’s where motivation comes in to play. Why do you want to PR in the 5K? For many runners, the focus  on the clock can keep them going out every week and running.
    I will run a 5K in less than 28 minutes because the training keeps me motivated and focused in continuing to run. I believe regular exercise is a key in maintaining a healthy body.

    Time-bound

    When are you going to do this? It’s a 2016 resolution so you’re giving yourself the next 360 days to get it done. With this goal, we can choose a specific race on the local race calendar. This will help to structure the training it takes to get to the race.
    I will run a 5K in less than 28 minutes at the Bulldog Breakaway on May 19, 2016. The training keeps me motivated and focused in continuing to run. I believe regular exercise is a key in maintaining a healthy body.

    Accountability

    One more key to achieving your goals might be accountability. Tell somebody what your goal is and set up some milestones. Some people blog about their fitness goals. Others tell just a few people. For you, it may just mean writing them down and then measuring your progress over the next year.
    Americans are great at setting resolutions but we’re not great at keeping them. We get overwhelmed. We don’t check in on our goals. We don’t ask others to check in with us. We set ourselves for failure by making unrealistic expectations for ourselves.

    Investing Time

    I think we fall short on making resolutions a reality because we simply don’t invest the time in making them happen. We have tons of leisure time but we binge on Netflix, head out of town for every home football game, and Like and Share far too often. Simply by redirecting some regular, small chunks of time to our goals, we move items from the To-Do list to the Done list.
    What are some of your goals for this year?
  • Go Race! Thursdays in Charleston

    Posted on May 7th, 2015 CoachGreg No comments
    Brian Wamsley (photo: Jody Huddleston)

    Brian Wamsley (photo: Jody Huddleston)

    As the weather turns hotter and the pace of life slows down in the Lowcountry, many of us back off a bit on our training for a month or two. We’ll continue to run but we might set track workouts aside, change our tempo runs so they’re a little less strenuous, and maybe back off on the mileage a bit. Then the thought hits us - Will I lose fitness? Will I slow down? and for those that are competitive - What’s my competition doing?

    You can stay sharp while dialing back your mileage and intensity by throwing some racing in to the mix. There’s not much racing on Saturdays in the summer. (Who would want to race on Saturday when there are too many other fun things to do outside?) Good news - There are three race series on Thursday evenings. They’re all 5K races but each has a different flavor.

    My favorite races are the ones that are well marked, well timed, and where the race director is passionate about the sport and genuinely likes for runners to have a great experience. These races all fit that description.

    Bulldog Breakaway

    No Frills Against the Clock

    Citadel Track coaches Jody Huddleston and Kris Kut put this series on to help raise money for the Citadel Track Team. With the exception of a short dash across an athletic field, this is all on pavement. For those that track the Charleston racing scene, that is no longer the norm. You’ll run around the campus and then run around Hampton Park where it is closed to traffic and it’s very well shaded. Back around the campus one more time and you’re done. Races start at 6:30 pm and awards are done by 7:30 pm. The first race was last week but the series is still a bargain.

    Race the Landing

    Bring the Family

    Lisa Deaton and her crew of volunteers put this on to raise money for Charlestowne Landing. A beautiful setting, mostly in the shade, the course meanders throughout the park. Plenty of volunteers are on hand to direct you, hand out water, and cheer you on - and feed you afterwards. This race includes races for children before the 5K and dinner afterwards. This is a very family friendly event.

    • Website: http://racethelanding.com/
    • Cost: $105/ series (5 races). $35/race. $12-children ($40 at packet pickup)
    • Dates: May 7, May 14, June 4, June 11, July 9
    • Time: 6:15 pm - Children’s races. 7 pm - 5K

    Daniel Island Happy Hour 5K

    Running + Happy Hour = A Quixotic Trail Series

    Join Virginia Wininger and the Onshore Racing crew for this trail run along the waterfront and through the trees on Daniel Island. 80% of the proceeds benefit the SC chapters of the Leukemia and Lymphoma Society and The Cystic Fibrosis Foundation. As a bonus, the Daniel Island Farmers Market is on Thursday evening right next to the start. Happy hour at a Daniel Island location is where the awards are handed out afterwards. The evening is as much about the cold beer afterwards as it is about running!

  • Finding Motivation

    Posted on April 26th, 2015 CoachGreg No comments

    Sometimes it’s hard to go outside and run

    running-shoesSometimes your bed is so inviting and you’ve had a tough week at work. So, you decide to sleep in and set aside that Saturday morning run. You’ll do it on Sunday morning. Then you remembered you promised your kids that you could make pancakes before church or you were going to meet your friends for brunch and getting up early on Sunday just isn’t going to work for you. Before you know it, you’ve let your running slip for a couple of weeks.

    There is a way out of the rut. First, don’t be so hard on yourself. If you were lacking motivation, you might need to back off a bit. Running shouldn’t be stressful. Whereas it’s not always fun, you should make you wig out!

    Follow this simple outline to get back in the groove.

    1. Pick a day for your next run. Decide NOW that you will run on that day, at that time. Rain, wind, cold, heat, alligators - nothing will keep you from getting outside. Decide now - I will run.
    2. Lay out your clothes. The night before your run, get out your clothes, shoes, socks, watch, and anything else you’ll need for your run. Don’t leave it to the last minute. If you need to prepare something to eat, do that now, too.
    3. Set your alarm. No excuses.
    4. Get up. No snooze button today.
    5. Run. Please don’t forget to get dressed first. There was a reason why you laid out your clothes.
    In other words - make a plan. Execute the plan. Write it down. Put it on the refrigerator.
  • Charleston Runs Athlete Completes Antarctica Marathon

    Posted on April 23rd, 2015 CoachGreg No comments

    One of our Charleston Runs family, Cathy Rubinstein, recently ran the Antarctica Marathon. She has a goal of running a marathon on all seven continents. So far, she’s run in the United States, South Africa, and China - and now Antarctica. The local news did a short story about Cathy and one of her colleagues at the Medical University. Click on the link to watch the story.

    MUSC nurse, doctor cross paths with help of a frozen marathon - WCIV-TV | ABC News 4 - Charleston News, Sports, Weather
    .

  • Spring Group Runs

    Posted on March 29th, 2015 CoachGreg No comments
    All are welcome at our group runs.

    All are welcome at our group runs.

    Our Spring Group Runs will start at 7 am at St. Andrew’s Church in Mt Pleasant. The group gathers at 6:45 am and rolls at 7. All of the runs are an out and back route so it’s very easy to adjust your mileage if you’re not running as far as the group.

    All are welcome to come. There is no charge but the run is not supported. That simply means you need to provide your own water and fuel.

    If you are planning on joining on Group Training program in July, these group runs will be an excellent lead in, even if you can’t yet do this kind of mileage.

    Run Dates

    • April 4 - 8 miles
    • April 11 - 10 miles
    • April 25 - 12 miles
    • May 9 - 8 miles
    • May 23 - 8 miles
    • May 30 - 12 miles (New start time - 6 am)
    • June 13 - 12 miles (6 am)
    • June 20 - 8 miles  (6 am)
    • June 27 - 12 miles  (6 am)
  • Group Runs begin May 17

    Posted on May 13th, 2014 CoachGreg No comments

    meadow-webWe’ll resume group runs this Saturday, May 17. There is no cost to join us and all are welcome.

    We begin at 7 am at St. Andrew’s Church in the Old Village of Mt Pleasant. Our routes will vary between 6 and 10 miles each week. If you’re a beginner and want to run less than that, just see Coach Greg when you get there we’ll set you up. Remember, nobody gets left out on the course by themselves on our runs so if you have a friend who is new to running, please bring them along. The group runs are not supported meaning you are responsible for your own fluids and nutrition.

    This is a great opportunity to get miles on your legs before we begin our marathon and half-marathon training group on July 5.

    Upcoming Group Run Dates

    All of the group runs will begin on Saturdays at 7 am at St. Andrew’s unless otherwise indicated.

    • May 17
    • May 24
    • May 31
    • June 7 - No group run. Many of the Charleston Runs athletes will compete in the Hell Hole 100 and Coach Greg will be out of town.
    • June 14 - Meet Coach Noah at 7 am at Alhambra Hall in Mt Pleasant.
    • June 21
    • June 28

    Are You New to Running?

    If you are new to running or have never run before and want to get started, you might consider Coach Noah’s Couch to 5K program. He has a new program beginning on Sunday, July 27.

  • Words Fitly Spoken

    Posted on May 13th, 2013 CoachGreg 3 comments

    watchI am a runner … and I haven’t felt that way in a very long time. Don’t take that wrong - I don’t define myself as a runner. I learned to let that definition go when I set aside training for my first marathon to have knee surgery.

    Saturday, I ran from the Old Village to the top of the Bridge and back. Running across the Cooper River Bridge is one of my favorite things to do. Hot, cold, windy, raining - I enjoy it. Saturday - not so much. I was frustrated with losing running fitness - over a year’s time. A lot of self-talk about being patient with the process, reminding myself that I’m starting over in many ways, that I want to avoid injury - none of it helped. I got back to the start and felt a bit defeated.

    Tonight, I pulled out my running clothes and fished in my bag for my GPS watch and realized I left it at home. I almost didn’t run because I didn’t have the stinkin’ watch with me. How stupid is that? (Contrary to what Coach Noah says, runs that are not recorded still count.)

    I bumped into a friend as I left to run and though I didn’t realize it at the time, our conversation was a huge encouragement to me. About half-way through my run, I arrived at Alhambra Hall and grabbed a drink of water. As I began running again I realized I felt pretty good. The run wasn’t effortless but I didn’t feel like I was struggling. I felt great! I felt like a runner. I texted my close friends at the end - I AM A RUNNER!

    Some takeaways from tonight’s run.

    • If you planned to run, run.
    • When the opportunity is there, spend a few minutes with someone that loves you - you never know what you’ll receive in return.
    • Every run counts.
    • Pay no heed to doubt, defeat, or discouragement.
    • Running does not define you - good or bad. Running shapes you.
  • May Race of the Month

    Posted on May 13th, 2013 CoachGreg No comments

    rtl_gregBusier and busier! I haven’t been able to get out the Race of the Month. I’ve had to spend some time doing website maintenance and making the website work again after going down. I think it’s fixed.

    Our Race of the Month is Race the Landing 5K Series held this summer at Charlestowne Landing State Park. After a long hiatus, racing returned last summer to the site of the first settlement in Charleston’s history. Race Director, Lisa Deaton, does a fine job of catering to runners. Most of our races in the Lowcountry are for charities and the best races are put on by runners for runners. This is apparent - races start on time, timing is accurate, results are quickly available, plenty of water at the finish, and all racers - young to old, fast to slow are made to feel more than welcome. Each race also ends with a meal - not a necessity for me but it is much appreciated by many who come directly from work. (full disclosure: I was provided a free entry for the first race in the series but I did pay several times last summer to do the RTL races.)

    My second choice for Race of the Month is also a series - Bulldog Breakaway 5K. Citadel Track coaches, Jody Huddleston and Kristopher Kut also do a great job of catering to runners. The race is run around the Citadel campus and Hampton Park.

    Marathon and Half-Marathon Training Group

    Don’t forget our marathon and half-marathon training group begins July 6.

    Upcoming Group Runs - May and June

    All are welcome at our Group Runs in May and June. There is no charge. We gather at 6:45 am and start at 7 am from St. Andrew’s Church in Mt Pleasant (http://tinyurl.com/sampmap).

    • May 18
    • May 25
    • June 1
    • June 8 - There is no group run. Many of us will be running the Charleston Running Club’s Floppin Flounder. Go race!
    • June 15 - No group run. Coach Greg and some Charleston Runs athletes will be at the Chattanooga Stage Race and Coach Noah will be at the State Youth Track and Field meet.
    • June 22
    • June 29
  • Group Run this Saturday

    Posted on April 23rd, 2013 CoachGreg No comments

    meadow-webWe’ll resume group runs this Saturday, April 27. All are welcome.

    We begin at 7 am at St. Andrew’s Church in the Old Village of Mt Pleasant. We’ll have maps for four and six mile routes. If you’re a beginner and want to run less than that, just see Coach Greg when you get there we’ll set you up. Remember, nobody gets left beyond on our runs so if you have a friend who is new to running, please bring them along.

    Upcoming Group Run Dates

    All of the group runs will begin on Saturdays at 7 am at St. Andrew’s unless otherwise indicated.

    • April 27
    • May 4 - No group run on this date as several Charleston Runs athletes will be competing individually and as relays in the Wambaw Swamp Stomp.
    • May 11
    • May 18
    • May 25
    • June 2
    • June 8 - Starts from Alhambra Hall in the Old Village at 7 am and will be led by Coach Noah Moore. (MooreOnRunning.com).
    • June 15 - There no group run this day. Several Charleston Runs athletes will be competing in a stage race in Chattanooga.
    • June 22
    • June 29

    Are You New to Running?

    If you are new to running or have never run before and want to get started, you might consider Coach Noah’s Couch to 5K program. He has a new program beginning on Sunday, May 5.