Charleston Runs

Training from the mile to the marathon.
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  • Results - Komen Race for the Cure 2012

    Posted on October 20th, 2012 CoachGreg No comments

    kv_komen_logoThe first file is gun time results. It does not include age group results.

    Komen Race for the Cure (PDF)

    Age Group Results

    Training Programs at Charleston Runs

    Join our training groups now.

  • Couch to 5K Program

    Posted on October 20th, 2012 CoachGreg No comments

    mo-cpc-2012We have two Couch to 5K programs beginning soon. The Couch to 5K program is designed for the beginning runner and the person who is returning to the sport. Our groups meet once each week for a period of instruction and a workout. We usually meet for about one hour.

    Friday Morning Training Group

    • 8 am, Fridays
    • Danny Jones Center, North Charleston
    • Begins Friday, October 26
    • For more information and to register, contact Coach Greg (

    Thursday Evening Training Group

    • 6 pm, Thursdays
    • Colonial Lake, Charleston
    • Begins, Thursday, December 6
    • Visit our Couch to 5K page for more information and to register

    Marathon and Half-Marathon Training

    If you are running the Charleston Marathon or Half-marathon, now is the perfect time to join our training group.

  • Race Results-Oktoberfest 2012

    Posted on October 11th, 2012 CoachGreg No comments

    Oktoberfest 5K, October 11, 2012 - Race Results

    If you are training for the Kiawah or Charleston half marathon or full marathon, now is a great time to join our training group.

  • Race of the Month October

    Posted on October 1st, 2012 CoachNoah No comments

    After a slow (and hot) summer the race season is starting to pick up.  There are eleven races listed on our calendar for October!

    There’s a wide range of races too.  You can run on a trail, bridge or even a runway.  Check out the race calendar and find the one that’s best for you.

    My pick for the Race of the Month is a long established race in this area.

    Isle of Palms Run

    Race of the Month: IOP Connector Run

    Next week, the Isle of Palms will host the 20th IOP Connector Run Walk for the Child 5k and 10k.  This is an awesome run with incredible support and even better views.  Running over the connector is an experience no one should miss.

    The weather is usually great for this race and with this being the 20th anniversary, there’s going to be a beer garden and a live band (PlaneJane) at the post race party.  Sweet!

    Plus, proceeds from the race benefit local prevention of child abuse and other child related programs.

    The other race that I really like this month is the 4th Annual Joint Base Charleston Run the Runway 5k.  I ran this for the first time last year and had a blast!  The price is right too (only $15).  You do need to register early and you will have to take a bus from the parking lot to the start, but who doesn’t want to run on a runway?

    Anyway, get out and run!

    Check out the CharlestonRuns Race Calendar for more races in our area.

  • Race of the Month: Francis Marion Dirt Dash

    Posted on September 2nd, 2012 CoachGreg No comments

    Here at Charleston Runs, we are in the middle of our marathon training season. Our first runner ran the Oregon Wine Country Half-Marathon on September 1 and we’ll finish with the Charleston Marathon in January. We put in a lot of miles. On the road.

    This Saturday, we will all be out at the Francis Marion Dirt Dash, three races that take place on logging roads in the Francis Marion National Forest. All of our marathoners are running the Half-Marathon but we also have runners in the 5K and 12K. Most of our runners will use this as an opportunity to practice their race day routine - clothes, pre-race routine, shoes, fuel, hydration - and will use it as an opportunity to measure their fitness. Others are a bit beat up and need a break from the routine. They’ll still practice their race day routine but will run this more as a training run.

    The race director, Chad Haffa, started the race in 2010. He’s a local firefighter who had been recently introduced to running in the woods. Out of that love for running on trails, he created the Francis Marion Dirt Dash and later, Eagle Endurance, a small race company that puts on races in the booger woods.

    Chad’s enthusiasm and passion for the sport is infectious. I am connected to a lot of races and he is the only race director who continually solicits feedback from runners and adjusts things accordingly. He’s smart enough to know that he doesn’t know it all and that the sport, along with the expectations of runners, are continually evolving.

    Race Registration

    Online registration for the race is closed but you can still register at packet pick-up at TrySports (1903 Hwy 17, Mt Pleasant) on Thursday, Sept 6, noon-7 pm, and Friday, Sept. 7, noon-6 pm.

    Runner Up - Carolina Children’s Charity 8000

    Our runner up this month is the Carolina Children’s Charity 8000 Meter run. The CCC 8000 Meter benefits MUSC Children’s Hospital. They have great volunteers, most of who have children who have benefited from the services of the hospital. We like it because of the story they tell and that it’s an 8K in Hanahan - there aren’t a lot of races in Hanahan and there’s not a lot of 8K’s.

    Tell us about your favorite races.

    (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.)

  • Race of the Month July

    Posted on July 2nd, 2012 CoachGreg No comments

    Oh boy, it gets hot around here in the summer and the race calendar slows down. There are only two Saturday races - both on the same day and there are three Thursday night series. (Note to series directors: Talk to each other a little so that you don’t overlap and maybe one of you could do your series on a Tuesday or Wednesday.)

    The Winner is …

    Coach Greg leading his friend, Pastor Shay Gaillard. (The lead didn't last long.)

    Coach Greg leading his friend, Pastor Shay Gaillard. (The lead didn't last long.)

    Race the Landing Finale on July 19. Coach Noah and I haven’t come up with any objective criteria for choosing our race of the month but we have noticed some trends.

    • Accurate course
    • Reliable and quick results
    • Passionate Race Director
    • Passionate volunteers

    Probably the thing that really makes the race is the Race Director and it seems as the best RD’s are regular runners. Race Director Lisa Deaton is a local age group ace who can be found racing most weekends. She and her volunteers have done an outstanding job of putting on this series of races at Charlestowne Landing. It’s a beautiful course, well shaded, and well staffed. She hired Chuck Magera of Charlestowne Racing to take care of laying out the course and timing the events. Chuck is quick with those results - He emails results to me to post on this website and I usually receive them before I get home from a race.

    The volunteers are glad to see you and are most helpful. Most of them aren’t runners but they are enthusiastic spectators as they direct you on the course and hand out water. When I thank them for being out there so we can run, they immediately respond with, “No, thank you for supporting us!”

    Did I mention the food? I don’t need to because it doesn’t matter! They would still be a top race without the food but they do serve food after each race. The first two weeks were catered by the well-loved Jamie Westerndorf - barbecue one week and Caribbean the next. If you’ve never been to event where Jamie is serving barbecue, you’re missing out. The All-American menu for the final race includes hamburgers and hot dogs. The rumor mill tells me that Jack’s Cosmic Dogs will be doing the hot dogs.

    Looking forward to biting into a dog with some bleu cheese slaw …

    Race of the Month is the opinion of two guys who love to run and race. The Charleston Running Club graciously feeds our blog into their Facebook page and so the opinions expressed here are not theirs - but they should be.

  • 10 Mile Loop on Saturday

    Posted on June 20th, 2012 CoachGreg No comments

    We’re running a 10-mile loop around Mt. Pleasant this Saturday, June 23. We’ll gather at St. Andrew’s Church at 5:45 am for a 6 am start. Anybody is welcome to join us. Over the last six weeks, paces ranged from 7:30 min/mile to over 12 min/mile. If you want to run a shorter distance, simply do an out and back - there’s no shortcuts back to the start for this route.

    Don’t forget that our Marathon and Half-Marathon Training Group kicks off on July 7. Click on the link above for more information. You can get started today if you need to and you can jump into the group at any time.

    Find more Run in Mt Pleasant, SC

  • When Should I Get New Shoes?

    Posted on June 18th, 2012 CoachGreg No comments

    shoesThis is one of the most common questions we’re asked and the answer is highly individual but there are some indicators of the need to purchase new shows.

    Most of the running literature advises a runner to get new shoes when they have between 300 and 500 miles on the shoes. That’s a pretty broad guideline. I have a friend who is putting on over 100 miles each week. That’s new shoes every 3-5 weeks. Right now, I’m running about 30 miles/week and that maxes me out at about 16 weeks. At $100 or more for a pair of shoes, I would need to redo my budget if I bought them more often which I will do as I prepare for a fall marathon.

    In addition to mileage, you can also look on the wear on your shoes. If they are worn smooth in areas, replace the shoes. However, the lack of wear on the sole is not an indication that your shoes don’t need to be replaced.

    The cushioning - the midsole - that is between the sole and the foot is what usually is worn out first. On many shoes, the midsole is made EVA , which has excellent stress and impact resistance properties. It is filled with thousands of air bubbles but as EVA polymer breaks down, the bubbles collapse and the shoe no longer has adequate cushioning. For me, I know it when my feet start to hurt consistently when running and it usually happens between 12 and 16 weeks of using the shoes.

    What Shoes Should You Buy?

    That’s a question I can’t answer for you. Every runner is different and should be professionally fitted for the proper shoes. One of the things I’ve heard folks say is, “I can only run in Nike’s” or “I can only run in an Asics Gel Foundation 8″. By sticking by those kinds of statements, you’ve not only limited yourself, but you could actually cause yourself some frustration or harm. Every shoe is built on a form called a “last” and as long as the last hasn’t changed from year to year, you can usually continue to buy the same model with virtually no issues with fit. Shoe companies do change their lasts and when they do, they don’t always change the name of the model shoe. A more important question is:

    Where Should You Buy Those Shoes?

    A specialty running store. Included in this would be triathlon outfitters and other shoe stores staffed by runners.

    The running store knows runners. The owners and employees have probably already put a few miles on their own shoes before they came to work. They understand training - they speak your language. They get visits from factory reps who provide information and education on their product lines. The store has a better quality selection than the big box sporting goods stores. Bottom line - They’re passionate about what they do and they want to share that passion. That’s why they’re in the business.

    Where Do You Shop?

    I shop at On the Run in Mt Pleasant. Irv Batten, the owner, has become a trusted friend and is full of information about running, coaching, and local running history and running lore.

    Coach Noah shops at TrySports in Mt Pleasant. They have a friendly, knowledgeable crew who are also passionate about their sport. Personally, I’m not sure if I would even be a runner if it wasn’t for Jim Kirwan, the owner, who always has encouraging word every time he sees me out running. That attitude has been passed on to his employees.

    We also have friends who are fans of The Foot Store. They seem to carry shoes that others are not carrying and they freely share information on running via their Facebook page.

  • Group Run Saturday

    Posted on June 7th, 2012 CoachGreg No comments

    We’re running this Saturday, June 9. We’ll meet at 5:45 am for a 6 am start at St. Andrew’s Church in the Old Village of Mt Pleasant. The planned route is 6 miles and will take us in a loop through the Old Village and will include the Pitt Street Bridge. Everybody is welcome - we usually have a range of paces and many end up doing less mileage. Sign up for our newsletter to keep track of when we’re meeting over the next few weeks.

    Find more Run in Mt Pleasant, SC

    For those that have run with us before, please note that this not a supported run. You will need to carry your own water or obtain it while out running. There are water fountains on the Pitt Street Bridge.

  • June Race of the Month

    Posted on May 31st, 2012 CoachNoah No comments

    It’s almost June and I have not picked the race of the month!  Man, this month has flown by…

    One thing is for sure, there are plenty of races in June!

    This weekend you can choose from two races, but the new 5k trail race Bikinis and Boardshorts at Laurel Hill Plantation in Mount Pleasant looks really cool (plus the shirt design just rocks!).

    Two race series continue this month; the Citadel Breakaway and the Race the Landing.  Both are evening 5k’s and go through two really awesome places in Charleston (you can’t go wrong with either of these races).

    Want to run two races on a Saturday for two great causes?  On June 9th you can run the Phoenix Athlete’s Sweat’n for a Reason at 8am in Summerville and then run the ALS H.O.P.E. Beach Run at 6:00pm on the Isle of Palms!

    This month is so full of races that I not only picked a race of the month, I picked a weekend of races; Father’s Day weekend (June 16th and 17th)!

    Races of the Month

    floppinflounderThe Floppin’ Flounder 5k is an absolute must for all Charleston area runners!  It’s put on by the Charleston Running Club so it is done right!  The shirt is always cool and there is always a great crowd.  This year, Triangle Char & Bar will be serving breakfast burritos after the race!  If that is not enough, this is one of the least expensive races in town ($15 for Charleston Running Club members).

    Complete your Father’s Day weekend with a run on the beach at the ECORun 5k and 10k.  This was my race of the month in April and is such a unique experience I have to share it again.  Running on Caper’s Island is amazing and taking a ferry to the start is an absolute blast!

    So that’s it for June!  I hope you get a chance to run as many races as possible this month.  Don’t forget to stay hydrated (with water) and checkout our race calendar for more details (and results) on these and other races this year. If you’re training for a fall or winter marathon, check out our Marathon Training page.

    (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.)