Training from the mile to the marathon.
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  • Three Age Group Trophies at Charlie Post Classic

    Posted on February 5th, 2012 CoachGreg No comments

    group-charlie-post-2012Above is many of our Couch to 5K Training Group that met through the coldest and darkest evenings of the winter and through the Christmas and New Year’s holidays to train for the Charlie Post Classic. Also in the photo are some of the folks who train with Charleston Runs throughout the year. Coach Noah and I are very proud of our group and all that they accomplished over the last nine weeks.

    mo-cpc-2012To the right is Maureen Phlegar, or as we call her, ‘Mo’. Mo has trained with me off and on over the last few years and two years ago wanted to train for the Marine Corps Marathon 10K in Washington, DC. Unfortunately, as we were part way through the training, she became ill and her doctors determined she had a virus that affected her heart function.

    Lesser people would have set aside training for another but not Mo. She barely slowed down and was told to wear a heart rate monitor and not to let her heart rate rise above a threshold. She continued to attend MUSC’s Boot Camp program and as soon as she caught wind of our training group, she stopped me and asked how to sign up. I love this photo of Mo and it really demonstrates why I love coaching.

    Three of our athletes placed in their respective age groups in the race, all at the 15K distance - Annie Powell, Betsy Wallace, and Al Cusick. Congratulations to all.

  • 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.)

  • January Race of the Month - Charlie Post

    Posted on December 15th, 2011 CoachGreg 1 comment

    This is a new feature at Charleston Runs. Each month we’ll name our race of the month for the following month. You’ll usually see one or both us, Coach Greg and Coach Noah, 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.

    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 quality marathon and half-marathon and in its third year (second 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.

    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. The race is also very beginner friendly with plenty of first time finishers kicking off the new year right, including our Couch to 5K program.

    (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.)

  • PRs at Veterans Day Races

    Posted on November 15th, 2011 CoachGreg No comments

    Noah and Peyton at Patriots Point Naval and Maritime MuseumCongratulations to Coach Noah Moore, his son, Peyton, and to Chris Barnes on dropping their PRs (personal records) in 5K races last weekend. First up was Noah at the Run the Runway 5K at the airfield at Joint Base Charleston on Veterans Day. He dropped his PR to 22:59 - Noah said, “I was just kind of cruising along, enjoying running at the Air Force Base which is normally closed to civilains. As I came into the final stretch and saw the clock was ticking up towards 23:00, I realized I could set a new PR if picked it up.” If you’ve been following the blog, you’ll realize that Noah had run the Savannah Marathon the previous week. Read more about Noah’s race.

    At the Run for the Yorktown 5K on Saturday, the family tradition continued. Peyton Moore (8 years old) set a new PR for the 5K distance, placed third in 13 and under division, and finished his 100-mile Kids’ Ultra. Peyton started running because his dad started running and Noah does all he can to cultivate and encourage those healthy habits. You can read more about Coach Noah’s kids programs on his blog. In the future, he’ll write some more about kids’ programs and how you can encourage your children as well.

    Also, at the Run for the Yorktown, Chris Barnes shattered his 5K PR by running 18 flat, 1:10 better than his previous best. (5th overall, 1st in his age group) He seemed to be a little surprised at this but still felt great after the run. If you remember, he shattered his marathon PR by 20 minutes just two weeks previously. (3:38 - 3:18).

    As a coach, I don’t recommend racing - meaning an all out effort - within a month of a marathon. That’s a lot of stress on the body that’s still recovering from a 26 mile race. Notice that the PRs were a surprise to both athletes. They didn’t go into the race expecting to hit their best times. In fact, Noah was completely unaware about his speed until the final meters of the race. Last year, one of our other runners ran her best 5K and placed in her age group at the Race for the Cure. She was in the middle of training for the Kiawah Marathon. Again, even though she raced hard, she was surprised at how well she had done.

    Nailing the PR

    What did the runners have in common?

    Strong Runners - Each had trained consistently for at least three years and had completed multiple marathons. You don’t need to run marathons to be a strong runner but running longer miles helps a lot. If you’re training for a 5K race, you don’t run 5K each week and stop. Up the half-marathon, run beyond the distance for which you are training.

    Track Workouts - Each runner adopted a discipline of running track workouts consistently. Some athletes run track workouts as they can. Others don’t run them at all. The ones that are consistently at the top of the list are the ones who are consistently on the track, even when they know it’s going to be difficult. Ever run 5 x 2000m with minimal recovery between repeats in the middle of the summer? Noah and Chris did.

    Tempo Runs - Each of these three runners consistently do tempo runs where they combine speed and distance. They do them once each week and they push themselves. They try to run with others who won’t let them back off of the pace but at the same time they don’t run each other into the dirt.

    Disciplined - Each runner is disciplined in their approach to training. They work with a coach and at times they disagree with the coach and change what the coach gives them. As their coach, I think that’s a good thing because when they tell me what worked and what didn’t work, we both learn. Disciplined doesn’t imply rigidity but refers to what’s going on in your head. The best training plans are devised by the coach and the athlete.

  • New PRs for Charleston Runs Athletes!

    Posted on November 8th, 2011 CoachGreg No comments
    Cathy, Jennifer, Noah, & Annie proudly show off their finishers' medals.

    Cathy, Jennifer, Noah, & Annie proudly show off their finishers' medals.

    Marine Corps Marathon Report

    One of our athletes, Chris Barnes, garnered a new PR at the Marine Corps Marathon, dropping his time from 3:38 to 3:18 - that’s a 46 second/mile drop in pace. Al Cusick ran his race 13 minutes faster than his last marathon in 2009. A couple of the Marines that occasionally train with us completed their first marathons, both in under 4 hours.

    Savannah Rock n Roll Marathon Report

    In Savannah’s inaugural Rock n Roll Marathon, Ann Powell dropped her PR from 3:49 to 3:37, narrowly missing the Boston cut-off of 3:35. Cathy Rubinstein dropped her PR by 17 minutes, from 4:10 to 3:53. Ann, Cathy, and one other Charleston Runs athlete, Noah Moore, will be training for Disney’s Goofy Challenge, after a two week recovery.

    James Island Connector Run

    One of our newer athletes, Robert Morrison, has been running well lately after tackling weekly track workouts. He placed third in his age division at the James Island Connector Run and ran the fastest he has run in 25 years!

    Training for a Race?

    Contact Coach Greg (CoachGreg@CharlestonRuns.com) for more information about how our athletes train.

  • The Final Days of the Taper

    Posted on October 27th, 2011 CoachGreg No comments
    mcm2010blogAs you enter the final days of the taper before a marathon, there are some things you should be doing to ensure that you make the most of race day.

    Sleep

    Go to bed as early as you can each evening. That’s tough when you’re a student or have little ones underfoot but don’t waste time with inane, non-productive stuff and you’ll be able to sleep earlier than you thought. The most important night of sleep for you will be Friday for a Sunday race. Saturday night you’ll be anxious and you’re getting up early on Sunday. You can actually bank good rest.

    Food

    Eat normally. Avoid things that you know give you gastric distress. If you are truly racing this thing - if you want to get under 4 hours, then your fueling will make a difference in your speed. If you are not adequately fueled, you can’t run fast because you’ll run off of your fat stores rather than stored glycogen. Forget about carbo-loading - It’s a very exact process that may (or may not) benefit elite runners. Instead, just increase your carb intake over the next four days. One extra serving of potatoes, rice, or other starch per meal over the next few days will keep your tank topped off. Also, by increasing your carb intake, you will retain more water - a bonus if hydration is an issue for you.

    Race Day

    Hopefully, you’ve been practicing race day nutrition. Most people need between 30 and 60 grams of carbohydrates per hour of prolonged exercise. That’s 120-240 calories. Your fueling should be consistent over the course of your race. One Gu (or other supplement) and one cup of sports drink is about 160 calories - that should be your minimum caloric intake per hour. If you’re going for speed, I recommend one cup of sports drink at 2 out every 3 water stops in addition to one Gu each hour.
  • Marathon Taper

    Posted on October 5th, 2011 CoachGreg 1 comment
    Put head on the pillow, even it takes you a bit of time to fall asleep.

    Put your head on the pillow, even it takes you a bit of time to fall asleep.

    The taper for a marathon usually is in the range of 14-21 days with the longest training run being done three weeks before the race. For most marathoners, especially first timers, the last 16-20 weeks have been particularly rigorous to say the least. Your body is probably pretty beat up, even if you’re feeling ok. The body needs an opportunity to heal as much as possible before your race.

    During the taper, mileage is reduced but intensity is maintained. You don’t want to start slogging through your runs. Instead, you want to get some zip back into your legs and run well.

    One place I do reduce the intensity is at the track. We move from sharpening speed to working on race pace. It’s important to start your race well and at the proper pace. Your body will course with adrenaline at the start and you don’t want to jack rabbit as you cross the start line. By practicing race pace on the track, you’ll get a great feel for what your pace should feel like and you have a chance to get that into your muscle memory. Hopefully, you’ve also thrown some race pace miles into your long runs as well.

    You will end up with a ton of energy during the final two weeks, especially the week before your race. The first week of the taper, you’ll be glad you’re not running as far and you’ll start to feel renewed. Do not remodel your kitchen, organize your attic, or pull out that row of azaleas you’ve been meaning to get to. The wife of one of my runners claims to hate the taper as her husband begins to bounce off the walls.

    The week before the race, I try to have my head hit the pillow 30 minutes earlier each successive night. So if you’re normally in bed by 11, on Sunday night, go to bed at 10.30. Your best night of rest should be two night before your race - Friday night for a Sunday race. You’ll get crappy rest the night before the race so the night before that is vitally important.

    If you’re an experienced marathoner, what’s the most important part of the taper for you? If this is your first marathon, what’s the one question that you have that remains unanswered?

  • Charleston Marathon and Half-Marathon Training

    Posted on September 5th, 2011 CoachGreg 2 comments

    Our group training for the Charleston Marathon and Half-Marathon begins soon. I recommend that those run the marathon start training with the group no later than September 17 and those training for the half begin training no later than October 22. As always, your training with Charleston Runs is always geared to you and is not a cookie cutter plan. Read more about our marathon training.

    I am very pleased to announce that Coach Noah Moore will be joining me in welcoming new runners to the Charleston Runs program. He is an accomplished runner and has done some pretty incredible runs including 50 miles in 12 hours and he also recently placed 2nd in a 50K race after getting lost (he would have won if he had stuck to the course). Did I mention he’s only been running for about 4 years and has lost around 100 pounds in that time frame? Read his blog.

  • Floppin’ Flounder: One of Charleston’s Oldest Races

    Posted on May 23rd, 2011 CoachGreg 7 comments

    floppin_flounderThe Floppin’ Flounder 5K is one of the Charleston area’s oldest races, having been run for the last 20 years. It started as a fundraiser for Sullivan’s Island Fire and Rescue Squad and this year long time race director, Huggie Hindman, has turned the race over to the Charleston Running Club. The organizations have worked together in the past to put on the Charlie Post Classic, also contested on Sullivan’s Island.

    To celebrate, the Charleston Running Club gave me two Riverdogs tickets to give away. All you need to do is register for the race and then leave a comment here on my blog. You can also enter by registering for the race and then tweeting the following: “I’m running the Floppin’ Flounder 5K (http://tinyurl.com/4yuv54b via @GregOnTheRun)”. From the comments and tweets, I randomly choose one person to win the pair of tickets to see the Riverdogs on Thursday, July 21. Contest ends on Friday, May 27.

    I’ll see you at the race and then at the game!

  • The World’s Biggest Grill

    Posted on March 7th, 2011 CoachGreg No comments

    Big Taste Grill

    Johnsonville’s Big Taste Grill
    will once again be at the Cooper River Bridge Run Finish Festival on April 2. There’s nothing like walking bleary-eyed in the dark from the Visitor’s Center parking garage to the Gaillard Auditorium to catch a bus to the race start in Mt Pleasant and being confronted by a 65 foot long grill parked on Meeting Street. It weighs 54,000 pounds and is pulled on a tractor trailer rig. Twelve grill masters make this baby sing at 2,500 bph (brats per hour). The site can bring tears to a runner’s eyes and make him sprint from start to finish and walk away with a new PR - all for the promise of a freshly grilled brat on a soft bun with mustard.

    What’s your favortie post run treat?