Training from the mile to the marathon.
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  • February Race of the Month – Almost Nine Miler Trail Run

    Posted on January 15th, 2012 CoachNoah No comments

    It’s my turn to pick February’s Race of the Month!  Each month we’ll name our race of the month for the following month. You’ll usually see one or both us, Coach Noah (me) and Coach Greg, at that month’s race. If you want to nominate your favorite race for the race of the month, send us an email and tell us why. If you agree or disagree with our choice, tell us why in the comments below.

    February Contenders

    There are a lot of races in February.  Three on the first weekend!

    Nativity Flapjack – 5k on James Island

    Ashley Ridge Fox Trot – 5k in Summerville

    Save the Light Race – 5K and Half Marathon on Folly Beach

    I am a big fan of races on Folly Beach (love the people that live there).  Although I have never run the Save the Light Race, it’s on my list of races to do in the future.

    On the 11th, the Go Red Heart Run/Walk will be held in Mount Pleasant.  This is another great location for races and an excellent cause to support.

    The last weekend of February has two more races that are near each other, but very different.

    LifePoint Gift of Life – 5k on James Island

    MESSA 8K for H2O – 8k on Folly Beach

    The Life Point Gift of Life race always draws a good crowd and its fun to run in the James Island County Park.  The Messa 8K for H2O is one of my favorite races.  It is very well organized and its an 8K on Folly Beach (there are very few 8k’s in this area).  The Messa 8k for H2O would have been my pick for February’s Race of the Month had it not been for a trail run being held the week prior.

    Almost 9 Miler Trail Run

    Eagle Endurance

    Eagle Endurance

    Our Race of the Month is the Eagle Endurance Almost 9 Miler Trail Run.  On February 18 Chadd Haffa of Eagle Endurance will continue his popular trail running series with the second annual Almost 9 Miler.  This is a “head start” trail run that begins at Buck Hall Recreation Area in McClellanville, SC.  Runners will be given a start time based on their age / gender on the day of the race.

    I have run the trails in this area and they are amazing.  Most races in the Charleston / Lowcountry Area are road races, so any chance I get to run a race on trails I take it!  A portion of the proceeds from this event will be donated to the Palmetto Conservation Foundation for trail maintenance.

    Check out our January Race of the Month, the Charlie Post Classic on January 28.

    (The Charleston Running Club feeds our blog into their Facebook page and the opinions expressed here are only the opinions of two guys who love to run and inspire others to run. An endorsement here does not imply an endorsement by the Charleston Running Club, but it should.)

  • Cooper River Bridge Run Training

    Posted on January 9th, 2012 CoachGreg No comments
    Charleston Runs athletes on the Cooper River Bridge.

    Charleston Runs athletes on the Cooper River Bridge.

    We are pleased to announce that we will offer a Bridge Run Training Program for the Cooper River Bridge Run. Our goal is to gradually improve your fitness level whether this is your first or 31st Bridge Run. The only requirement for success is a commitment to stick with the training program.

    Find out more about the program.

    (The Charleston Running Club is kind enough to use the feed from our blog on their Facebook page. The offer of training comes from Coach Greg Shore and Coach Noah Moore, not from the club and the appearance of this post on their page is not an endorsement by the club.)

  • Standing Thigh Stretch

    Posted on December 28th, 2011 CoachNoah No comments

    As we continue to add mileage to the Couch to 5K group training, its important to increase the time spent stretching.

    In the past few articles I have focused on the calves, glutes and lower back.  Last week we added another stretch, but with the focus on the thighs.

    There are several stretches that will work for this area.  I like the standing thigh stretch, but it can be a little difficult to perform without something to help hold your balance.

    Standing Thigh Stretchthigh-stretch1

    Stand on your left leg and bend your right leg back.  Grasp your right foot with your right hand and extend your left arm for balance.  You will feel the stretch in the front part of the thigh on your bent leg.  Hold this position for 10-15 seconds and then switch legs.

    If you have a wall or chair nearby use it to maintain your balance.

    You can also modify this stretch by lying on the floor.  Just turn on your side and perform the same stretch.

    Again, you should never bounce while stretching.  It should be one long, gentle, stretch.

    Read these articles to find out more about the other stretches in our routine:

    Coach Noah

  • Cross Training and Commuting

    Posted on May 25th, 2011 CoachGreg No comments

    I’m being treated for plantar fasciatis by a chiropracter and he has suggested that I ease off on running for the next week or so. At the same time, I’ve contemplated commuting to work by bike a few times each week. Today was the first day I did it.

    Good ride but I did flat 2.5 miles into it and quickly changed the tube and went on my way. Never felt in danger from my surroundings or from the traffic. Rode all the way to the Battery to check in with my running buddies and then headed back to the Cooper River Bridge to head to Mt Pleasant.

  • Bridge Run Saturday

    Posted on April 28th, 2011 CoachGreg No comments

    While building up our base mileage that will lead to our marathon training, we mostly concentrate on endurance runs. Some of us will also do some informal track workouts just to keep our legs moving fast but all will benefit from doing some runs that include hills. Here in the Charleston area we don’t have hills but we do have the Arthur Ravenel Bridge, the centerpiece of the Cooper River Bridge Run.

    Hills build leg strength and power. There’s an axiom that speed is built on strength and strength is built on endurance. We’re always working on the endurance end of things and on speed but many runners don’t work on the strength and power.

    If you head out with us and you don’t want to run eight miles, it’s an out and back course and you can turn anytime to head back. To get the benefit of the incline, I do suggest that you run to at least the center span if you’re ready for that distance.

    A word about running hills. When you get to the base of the bridge of the beginning of the hill, quit looking at your GPS. From this point on, you need to run by feel. (I wouldn’t even look at the watch out of curiosity.) The intensity should remain constant as you climb and descend. You WILL go slower. That’s ok - If this was a small hill we were discussing, you could maintain your pace and power over it. On the descent, you will go faster. Be careful on the downside and concentrate on planting your feet under your hips. If you start planting your feet ahead of your body, you can easily over stride and pull a muscle.

    Here’s our route:

  • Don’t Tell Us What We Can’t Do

    Posted on April 11th, 2011 CoachGreg No comments

    Inspiration - enjoy. (HT: Collide Magazine)

  • Charleston Runs Bridge Run Training

    Posted on April 3rd, 2011 CoachGreg 1 comment

    Ginny Garris trained with Coach Greg for her first Cooper River Bridge Run. Here’s a piece News 4 - WCIV did on her.

    Watch the video.

  • Why Run the Bridge?

    Posted on July 20th, 2010 CoachGreg 1 comment

    I was recently in the mountains of North Carolina. I was at an elevation of 3300 feet and while the weather was cool, I really didn’t appreciate running the hills. My runs started out going downhill on a very steep grade which meant I finished by going uphill on the same steep grades. That was tough but I can’t imagine how much tougher it would have been had I not been running the Cooper River Bridge on a regular basis.

    Charleston Runs athletes on the Cooper River Bridge.

    Charleston Runs athletes on the Cooper River Bridge.

    Charleston Runs athletes regularly run the Ravenel Bridge even when they’re not training for the Cooper River Bridge Run. As runners become more experienced, they tend to want to go faster. In order to run faster in a race, you need to run faster in training. There’s a running adage that says, “Speed is built on strength and strength is built on endurance.” In other words, build your endurance, then build your leg strength, and then finally work on speed.

    One of the best ways to build leg strength is through running hills. The closest thing to a hill that we have in Charleston is the Cooper River Bridge. In training for marathons, we run the bridge once every two weeks. This does two things for us.

    • We build leg strength. By running uphill we’re lifting our bodies vertically and then slowing the body as we run downhill.
    • We practice running hills. All of the Charleston Runs athletes are running marathons in other places where there are hills. There are techniques to running both uphill and downhill that will improve your times and keep you from thrashing your legs.

    You race like you train. What do you do to prepare to run hills or improve your leg strength?

  • Marathon Training is Beginning and It’s Hot!

    Posted on June 6th, 2010 CoachGreg No comments

    runningdogCharleston Runs group runs for fall marathons kicks off on July 10. Those that have already registered for the training are getting in gear and are already receiving training schedules. In order to prepare for the training, a runner should have been consistently running for the last year and by July 10 should have worked up to at least 20 miles each week with a weekly long run of at least 10 miles. If you haven’t quite reached that point there’s still time.

    Those that have signed on for the fall are gathering informally on Saturday mornings to run. These week we started at 6 am and though it wasn’t horribly hot, it was very humid. We’ll talk a lot about staying hydrated and running in the heat over the next few months as it is a constant issue in the lowcountry.

    Three tips for running in the heat

    Look for more tips in subsequent posts. I could write all day about heat, hydration, and fueling.

    1. Stay fully hydrated in between runs. Your urine should be no darker than the color of lemonade. Personally, I would rather wake up to use the bathroom in the middle of the night then to go to bed dehydrated.
    2. If your run will last more than an hour, you need to carry water with you. I sweat a lot, up to 4 liters/hour, and carry a hydration backpack.
    3. You will slow down in the heat and as you dehydrate. Expect it. Run by effort to get the correct training effect.
  • So Much to Catch Up On

    Posted on June 6th, 2010 CoachGreg No comments

    Cooper River Bridge Run

    Charleston Runs athletes all finished and were very pleased with their times. One person dropped their Bridge Run PR from 50 minutes and change to 48 minutes and change. He was extremely pleased.

    Palmetto 200

    A great race. I entered the race and worked with others to recruit a 24 person team which we then divided into a competitive team and one that was in it to finish. The competitive did well, finishing 10th overall. Our other team, which I was a part of, finished the race. We didn’t actually end up with an official time because if we had run it in a conventional manner, we would have been swept from the course. The Race Directors didn’t want to sweep anyone from the course so they let us skip two legs and then the runners that skipped legs ran other legs along with those originally scheduled to run the legs. So, we all ran three legs by the time we were done. It was exhausting.