Training from the mile to the marathon.
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  • 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:
    • 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!

  • 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

  • Race of the Month: March 2013

    Posted on February 26th, 2013 CoachGreg No comments

    Our Racing Scene is Growing

    As of this writing, I’ve been able to verify 60 road or trail competitive races scheduled so far for this year in the Charleston area. Twelve of those races are in March. Last year we had over 70 races for the entire year.

    The Contenders

    Mullet Haul - March 2 - 5 and 10 mile trail races on Johns Island. Runners are encouraged to wear mullets and a prize is awarded for best mullet.

    Sweet Grass Music Festival 5K - March 16 - At Mt Pleasant’s Waterfront Park. Later start time - 9 am. Music festival follows. Sounds like a fun, family-friendly event. Make sure you click on the link for race tickets to register.

    Shamrock Shuffle - March 16 - This used to be the Flowertown Festival Run. Both a 5K and 10K race, this is a great tune up for the Cooper River Bridge Run next month.

    Daniel Island 5K - March 16 - A well run race. Accurate course and timing. Benefits the Bishop England track program. Very runner friendly.

    Race of the Month

    Catch the Leprachaun 5K

    • Thursday, March 14, 2013
    • 6:30 pm
    • Mt. Pleasant Memorial Waterfront Park

    When I attend a race, I can usually tell which ones are put on by runners. In my opinion, they’re usually the best ones. The course is well marshalled, they start on time, and the results are accurate. Catch the Leprachaun is one such race.

    I like mid-week races, especially ones that end with beer and music. The $25 fee includes food, drinks, beer, and St. Patrick’s Day Festivities. More importantly, this race supports the amazing work of Pattison’s Academy, which works to improve the quality of life for children with multiple disabilities by integrating education with functional rehabilitation.

    Register today. The price goes up on March 1.

  • Race Results: February 23-24, 2013

    Posted on February 24th, 2013 CoachGreg No comments

    ray1We have all the local race results!

    Gift of Life 5K

    Gift of Life 2K

    Messa 8K for H2O

    Race and Roast

  • February Race of the Month

    Posted on February 8th, 2013 CoachNoah No comments

    February is short enough without me slacking off and not picking the Race of the Month until now!

    There are several races this month and my top pick is the 8th Annual LifePoint Gift of Life 5K/2K Run Walk on James

    I ran this race with my family last year and we loved it.  The course is on paved trails and it starts and ends on a grass field.  The shirt is very cool and the prizes are sweet!

    The race does a great job of celebrating organ recipients and donors and even has a race category just for them.  The organization helps raise funds and awareness about organ, eye and tissue donation as well as about the South Carolina Donor Registry (

    Not a bad way to spend a Saturday morning.  You get to feel good about not only running a race, but helping with an awesome cause.

    The other race that I have to mention is the Almost 9 Miler.  The race is next weekend so if you are planning on running you need to register soon!  Eagle Endurance puts this race on so you know you will be running on a fun trail with lots of crazy people.

    March is going to packed with races so Coach Greg is going to have a tough time picking his favorite.

    Checkout all the races on our Race Calendar to find the best one for you!

  • Charlie Post Classic Results 2013

    Posted on January 26th, 2013 CoachGreg No comments


    Congratulations to Jeff Baxter, Race Director, and the Charleston Running Club on a very fine race.

    Charlie Post 5K Results

    Charlie Post 15K Results

  • January Race of the Month - Charlie Post

    Posted on January 6th, 2013 CoachGreg No comments

    January Contenders

    There are a couple of good races in January and we’ve been a part of each of them. The first race this year is The Citadel’s Bulldog Breakaway. It’s very low key and the field is not crowded. Citadel track coaches Jody Huddleston and Kris Kut work hard at making these events satisfying for the runner who wants to run against the clock - an accurate course with no traffic. They deliver.

    The Riverfront Race Festival/Charleston Marathon does offer a marathon, half-marathon, and 5K and in its fourth year (third year for the marathon) it is a good event that we already know has improved over the first years. Running in big local events is much different than traveling to run, especially for guys like Coach Noah who go out and run 26.2 for fun. Look for Noah and one of our other Charleston Runs athletes, Cathy, to lead one of the pace groups. With a new route from Burke High School to North Charleston High this could be interesting.

    cpc_logosquareRace of the Month - Charlie Post Classic

    Our race of the month is the Charlie Post Classic. It is indeed a classic - it has stood the test of time. Simple shirt. Simple yet complete award categories. Go; run hard; stop. Eat a bagle, grab an orange. Put on warm clothes and cheer on the rest of the finishers. No hype but a good race.

    This is the showcase event for the Charleston Running Club - for runners, by runners. It’s you against the clock in either the 5K or 15K. Because of the 15K distance, runners come from all over the state to compete. This year it is also the USATF 15K State Championship. The race is also very beginner friendly with plenty of first time finishers kicking off the new year right.

    (If you are new to running or are getting back in to running, you might consider joining Coach Noah Moore’s Couch to 5K program. He’ll let you join late - His group is training for Catch the Leprachaun, another one of our favorite races. You can find more information at

  • South Carolina Road Race Rankings

    Posted on January 2nd, 2013 CoachGreg No comments
    #10 ranked runner, Karl Walsh.

    #10 ranked runner, Karl Walsh.

    Compiled by Bill Marable, SC USATF Representative

    December 9, 2012


    1. Wallace Campbell (26, Clemson)
    2. Adam Freudenthal (23, Spartanburg)
    3. Michael Banks (26, Charleston)
    4. Brandon Hudgins (25, Rock Hill)
    5. Eric Ashton (44, Columbia)
    6. Austin Steagall (19, Gaffney)
    7. Josh Cashman (24, Simpsonville)
    8. A.J. Fitzsimmons (21, Mt. Pleasant)
    9. Steve Rivard (19, Goose Creek)
    10. Karl Walsh (37, Mt. Pleasant)
    11. Jay Upchurch (34, Charleston)
    12. Brian Johnson (37, Mt. Pleasant)
    13. Jason Bryan (27, Greenville)
    14. Brett Morley (20, Landrum)
    15. Justin Bishop (31, West Columbia)
    16. Jonathan Kinsey (27, Myrtle Beach)
    17. David Huckaby (24, North Charleston)
    18. Sango Asante (18, Moncks Corner)
    19. Chas Culberson (22, Pendleton)
    20. Daniel Amick (28, Aiken)


    1. Rives Poe (35, Charleston)
    2. Jemeli Sang (24, Spartanburg)
    3. Heather Hunt (38, Sumter)
    4. Caitlin Schier (29, Charleston)
    5. Caitlin Ranson (27, Charleston)
    6. Kristi Arledge (42, Simpsonville)
    7. Kathryn Ashton (30, Columbia)
    8. Kimberly Ruck (23, Greer)
    9. Ashley Evens (24, Columbia)
    10. Dee Atkins (34, Duncan)
    11. Katherine Logemann (30, Mt. Pleasant)
    12. Brooke Grice (17, Columbia)
    13. Claudia Nunez-Lopez (22, Chapin)
    14. Meg Chieffe (24, Greenville)
    15. Amy McDonaugh (35, Irmo)
    16. Kenzie Riddle (28, Columbia)
    17. Ashley Pastore (31, Greer)
    18. Heather Brumbach (34, Columbia)
    19. Lisa Girard (20, Fountain Inn)
    20. Ginnie Freeman (37, Greenville)

    Masters Men

    1. Eric Ashton (44, Columbia)
    2. Irv Batten (49, Summerville)
    3. John Charlton (46, Columbia)
    4. Philippe Giguere (43, Simpsonville)
    5. Jim Coombes (49, Irmo)
    6. Greg Brown (44, Mt. Pleasant)
    7. Chris Giordanelli (48, Simpsonville)
    8. Marc Embler (55, North Charleston)
    9. Joe Hammond (51, Travelers Rest)
    10. Brian Welcome (41, Greenville)

    Masters Women

    1. Kristi Arledge (42, Simpsonville)
    2. Julie Seymour (43, Greenwood)
    3. Susi Smith (53, Greenville)
    4. Margaret Schmitt (40, Greenville)
    5. Catherine Hollister (43, Mt. Pleasant)
    6. Laura Boselowitz (44, Mt. Pleasant)
    7. Angela Hicks (43, Greenville)
    8. Dian Ford (57, Piedmont)
    9. Lisa Tolley (45, Seneca)
    10. Sarah Allers (52, Columbia)
  • First Marathon - The Marine Corps Marathon

    Posted on November 11th, 2012 CoachGreg No comments

    The following is written by Charleston Runs athlete, Melissa Field. She decided over the summer that she would like to train with a group and a coach. Melissa and I met to chat about her experiences and goals. She is a triathlete who does pretty well for herself at the sprint distance but this was her first marathon.

    I continue to be in awe of marathoning moms.
    ~Coach Greg

    The First Marathon

    mall20400 hours, the alarm rings after some tossing and turning, listening to the pitter-patter of rain outside the bedroom window. I was relieved to get out of bed and get a move on the day. Nervous as all get out, still wondering at every twinge in my knee if I would even make it one single mile down the road that day. Almost cried and/or yelled any time someone said “good luck!”. But now it was finally, time to get ready to go! My brother got up, too, and made us coffee while we got dressed and packed up, we made our breakfasts (peanut butter on w/w bread), took ibuprofen and debated whether to walk to the metro or drive. We finally decided to drive in case it was pouring rain when we got back.
    Runners were already gathering at the metro, all discussing the weather, what fare to get on their tickets and nervously checking their drop bags. We got on a train right away and all switched at the Rosslyn station, where there were suddenly not dozens of runners, but hundreds! Despite that, we were able to get on the next train and it was just a short ride to the Pentagon station, where we were all headed. Many runners were waiting in the warmth of the station rather than heading out into the dark, but I wanted to head Coach Greg’s advice to hit the port-o-potties early and often, so we headed straight for the escalators. On the way out, I spotted fellow Charleston Runs athlete Rob and chatted with him briefly - great to see one familiar face among so many strangers that morning! Wishing each other luck, we headed on toward the huge parking lots at the Pentagon. No lines at all at the port-o-potties, which was great.
    We still had about 30 minutes before we would need to head to the starting area, so we sat around, drank some water and people watched for a while. It was breezy, cloudy and maybe 58 degrees or so, pretty perfect running weather, we thought. When the sun was up, two Osprey airplanes flew over - really exciting! We took one more bathroom break, dropped our bags and headed to the start area. It was packed out there and all of the corrals were already full. My husband walked a little further so he could start with the 4:30 group, and I started somewhere near the 5:30 group. It seemed like no time at all before the Howitzer went off and a little while later, people started shuffling forward. I forgot to check the clock when I crossed the start line, but it was probably 20 minutes after the start, I think.

    After the Howitzer

    Finally running! Wow, what a feeling - so many spectators, so much to look at! The first 3 or 4 miles started with a few hills, heading out toward the river. I used my 3:1 run/walk ratio right from the beginning. That took some discipline, but I kept reminding myself that I was in it to finish - and I didn’t want to risk ANYTHING to improve my time a few minutes.

    Right at the start, the whole road was littered with sweatshirts, gloves, hats and headbands - I saw some nice looking stuff dropped, but resisted the urge to gather anything along the run. I ran right past a Lululemon headband in hot pink!! Mile 5 was up to a bridge to cross the river, and here I took my first fuel because there was a water stop on the bridge. My plan was to fuel every 2nd water stop, which I had worked out would be about every 5 miles or so. I took gatorade at the in-between water stops. Somewhere right after the water stop I looked down at my watch and it was deader than a doornail! Arg! How did that happen on a 100% charge?? I tried all my tricks to try and get it going before just saying - who cares about the time anyway?

    I should mention that the water stops were always fun. Tons of Marines and then always other volunteers helping out, either high school kids, boy scouts, a church, young, old, everything. The Marines were fantastic overall, besides being out at the water stops. They were often standing at strategic places shouting out encouraging words, or funny sarcastic statements, I loved that. I can’t remember a single thing I heard, but I do remember laughing and enjoying it a lot.

    So far, so good, on to the loop up to the reservoir and a pretty steep hill up. I loved the Marine Corps band at the switchback playing their hymn! Up the big hill, through some nice neighborhoods and up to the reservoir, then back down. Here was where I decided to walk downhill, the first and only unscheduled walk break. I think this next part was Georgetown, which was very busy and crowded, and the wind really started to kick up a bit here. The spectators were bundled up, but temps were perfect for us. Long section under an underpass, then up the other side toward mile 10-ish and the Lincoln Memorial, if I remember correctly. Somewhere there was the food stop with oranges, which I avoided like the plague. Didn’t feel like being any stickier than I already was. I kept thinking I would use some water at a water stop to wash my hands but didn’t remember to do that the entire time.

    I watched for my family at 10, because I thought they would be there, but later found out that they didn’t make it to that spot and headed straight over to 15/16. Oh well, it gave me something to look forward to the whole time, hoping that I would see a familiar face in the crowd. The next part was down to Haynes Point, around the golf course. I knew from my coach had told me that this part would be lonelier and it could be windy - both proved true. Some nice things here were the handwritten signs - probably over 100 of them, so there was always something to read. Another were the photos, names and ages of fallen in action soldiers - chilling - followed by a line of 20 some American flags held high. Whew! So though this section was not as “fun” as the others, I loved it, too.

    Halfway Through!

    Melissa on the National Mall

    Melissa on the National Mall

    The halfway point was when I began to feel my hip a bit. I knew it probably came from favoring that bum knee of mine, but it also reminded me that … hey… I don’t feel a thing from that knee! Good news, so I think it was here at the halfway point that I finally started to think, my knee is fine today, and it’s not going to stop me!

    After this, we ran through lots of pretty streets with trees, tons of people, and I saw my family for the first time. Awesome! I had somehow managed to miss my son, older daughter and brother, but saw my sister-in-law, nephew and younger daughter. I stopped to say hi, just awesome to see familiar faces.

    On to the National Mall

    The next big section that I remember was the mall. It was very long, very crowded, bands, music, people, kids giving high-fives, just all kinds of funny things. People handing out plastic spoons of vaseline? No thanks ha ha! Onward - I think I was a little foggy here, though I felt fine, just because I got confused about what mile we were on. The next big piece I remember was the bridge of “beat the bridge” fame. There were a few shouts of joy and relief that we had made it - but I found this part to be quite a let-down. So few spectators (we were pretty spoiled by then) and just a long, grey interstate with nothing much to look at. It seemed like everyone was walking here, and I found that to be demotivating. I really felt my hip here, my quads, my feet - just kind of wanted it all to be over. I knew it was only 1 hour until the finish, though, and that thought drove me on.

    Tears at the Finish

    When I finally got off of that bridge and started to head down into Crystal City, it was a relief! I loved Crystal City! Tons of people, great music, people handing out donuts, lots of fun stuff! Loved this part! I think we must have passed mile 24 here, and all that comes after that is back to the Pentagon and over the same road where we started. The long route around the Pentagon is tough - everyone was tired, I was pooped with a capital P, but feeling mentally good, so I didn’t let the long line of runners out ahead of me get me down. I knew I would make it by then. I saw my family again between 25 and 26, but didn’t even stop - I was so close to finishing! By the time I got to that hill up to the monument, by george, I ran up it all the way. My finish line pictures look terrible, but I felt great! It was a wonderful feeling to pass that line and get lots of high fives from all the Marines there! They have the finish area down to a science, I got my medal and salute (I cried), got my picture taken, got my post-race windbreaker and food, and the next thing you know, it was all over. Whew! Chip time was 5:27:33, or 7,314 out of 10,005 women. Woo-hoo! I couldn’t be happier.

    Sore quads, calves and mostly my left hip, but basically I had an excellent race!  I never regretted not bringing my ipod, there was never a dull moment, really. Now less than a week out from the marathon, and my knee has not felt this solid and good in ages. I plan to start running tomorrow, on the 1 week anniversary of my very first marathon.

    Thank you Greg! I could not have managed without your help!

  • James Island Connector Run 2012 Results

    Posted on November 3rd, 2012 CoachGreg No comments

    10K Results

    5K Results