Training from the mile to the marathon.
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  • March Race of the Month

    Posted on February 28th, 2012 CoachGreg No comments

    There are multiple races nearly every weekend this month. From a race at Edisto to long time races like the Daniel Island 5K to the Flowertown Races, March is full.

    Our March Favorites

    The Bulldog Challenge is next Saturday, March 3. Marines at the Citadel who are completing their degrees have had an enormous influence on Noah and me and our attitudes towards fitness and working out. This is their race and it raises money for scholarships. Noah and his running partners will tackle the 10K course that winds through the Citadel campus, through the stadium, and into the marsh while carrying sandbags. I will be there as volunteer. Look for me at the ammo resupply station - and don’t drop my ammo cans until you cross my line.

    Two other races of note:

    • Mullet Haul Trail Run - We like running on trails and we like the word play. Also, there’s not many 5 or 10 mile races around, so it’s a chance at a new personal record.
    • Catch the Leprechaun - By runners, for runners. These are usually the best races and we are always up for a mid-week run against the clock.

    bridgerun2012Race of the Month
    Cooper River Bridge Run

    Join 40,000 of your best friends for a run across Charleston Harbor’s iconic bridge. Don’t worry about a PR at the 10K distance, just get out there and enjoy the day. Recent improvements in the runner experience will make sure that the race sells out once again. One month away from the race and there are only 4,000 regularly priced spots available. After that, the only bibs available are charity bibs at $150 each. Register at BridgeRun.com.

    (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.)

  • Charleston Runs Bridge Run Training

    Posted on April 3rd, 2011 CoachGreg No comments

    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.

  • 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?

  • Palmetto 200

    Posted on December 30th, 2009 CoachGreg 1 comment

    The Palmetto 200 is a new race for South Carolina. It’s a 200 mile relay race from Congaree National Forrest, near Columbia, to Folly Beach. Teams can range from 4-12 and there are two divisions: Ultra Teams (4-6 runners) and Relay Teams. My friend, Jeff, and I are putting together two teams. I’ll keep you informed about the training and what we’re doing as we move to the race start on April 30.

    In general, for a 12-person team, the race organizers suggest that runners be trained for a half-marathon and work on the speed for a 10K. I see the biggest challenge in getting runners who aren’t used to big distances or 2-a-day workouts to work on dialing in their nutrition. There is some experimentation needed in putting in a 10K race effort in the morning and then putting in the same kind of effort twice in the next 24 hours.

  • Baby, It’s Cold Outside

    Posted on December 20th, 2009 CoachGreg No comments

    winter_running1Even though we didn’t get hit with snow like they did further north, the weather in Charleston has certainly changed. Yes, it will be nearly 70 on Christmas Day but we have entered the 74 days that pass for Winter in the Lowcountry.

    When that alarm clock rings first thing in the morning and it’s 35 out, it’s tough to get up and get going. Weather changes will do that to you.  However, if you want to do more than just finish the Cooper River Bridge Run this year, you need to begin training and hit the roads in January. It will set the tone for the rest of your racing season. (I would consider the local winter/spring season to be from the last Saturday in January to the first Saturday in June - roughly from the Charlie Post Classic to the Floppin Flounder, and the highlight of course being the Bridge Run.)

    Make the plan the night before. Don’t leave things to how you feel in the morning. Once you get out and get going once or twice when it’s cold or raining, you won’t even think about it next time. Dress as if it’s 20 degrees warmer than it is and you might even consider warming up on a treadmill or by doing some high knees before you head outside.

    I’ve never worn more than a long sleeve top and a long sleeve jacket on the top and cool weather running pants on the bottom. You can wear warmer clothes but you generally don’t need them once you get going. I do keep a heavy sweathshirt in the truck for when I get done.

    Hats and gloves are essential - If you’re too warm, you can take them off and easily carry them. This is also the place where you can not spend a ton of money and get some clothes that are highly reflective.

  • Big Hairy Goals

    Posted on December 13th, 2009 CoachGreg No comments
    Are you ready for Cooper River Bridge Run Training?

    Are you ready for Cooper River Bridge Run Training?

    I love big hairy goals - the ones that are so monstrous that they can be downright scary. Besides tackling them myself, I love helping others attain theirs. A new athlete, David, contacted me a few months ago after looking at the Charleston Running Club’s website. He saw I was coaching our Couch to 5K clinic and decided he wanted to take part.

    Couch to 5K is not a big deal for most people but David was and is a big guy. He decided it was time to take off the excess weight. By the time I met him in the beginning of November, he had already dropped over 30 pounds. As of this week, he’s dropped 61 pounds. And he is still a big guy and has a long way to go.

    One of the things he shared with me is that he wanted to do the Cooper River Bridge Run and he wanted to raise money for the YMCA in his hometown for a program that gets kids active. I understand that feeling. David wanted to time himself at the beginning of his training and compare it to his actual bridge run time. Yesterday morning, we set out to see what his benchmark was.

    We couldn’t have picked many mornings that would have been colder. My friend Steve and I parked our cars downtown and then had my friend, Allan, drive us to Mt Pleasant. We met David and started towards Charleston. He started out very quickly and didn’t run very far before he started walking. We talked some more about pace and what that should feel like. At one point, coming off of the bridge and into Charleston, he ran for over 15 minutes - the longest such period of continuous running since David left high school. Eventually we finished the 10k in 1 hour 58 minutes and 2 seconds. He was very happy to be done and when I took him back to his car, he was on his way to buy new running shoes.

    Cooper River Bridge Run training begins January 9. More information.

  • I Love Living Here

    Posted on December 6th, 2009 CoachGreg No comments
    'Winter' in Charleston

    'Winter' in Charleston

    I love living in Charleston. Recently, I received an email from a runner in Naples, Florida who is visiting here next week. She wanted to know if there were indoor tracks available to the general public. After telling her about the one I know of I pointed out that we’re in South Carolina, not Maine. We pretty much run outdoors year round. In three years, I’ve run indoors once because of the weather - we had 2.8 inches of rain in 1.5 hours, right at the time when I would have been running.

    This week, the Charleston Running Club began a Couch to 5K program. Part of our mission is to encourage running in our community. I’m coaching the clinic, along with Irv Batten from On the Run running store. Irv has been a fixture in the Charleston running scene for over twenty years and regularly at the top of the leaderboard. Many clubs wouldn’t start a training program at the beginning of winter. Here, it’s one of the best times to run.

    I also began track workouts again after taking November off. I have one new athlete and some returning. More will join us again after the first of the year. Not only are my athletes back on the track - I am as well! We’re all looking forward to cutting down those 5K times.

    Cooper River Bridge Run training begins in January. Sign up now.

  • Marathon Long Runs

    Posted on May 23rd, 2009 CoachGreg 2 comments
    Charleston Runs athletes on the Cooper River Bridge.

    Charleston Runs athletes on the Cooper River Bridge.

    Athletes training for fall marathons should not wait until July or August to begin building mileage. Those that are contemplating a race should be working up to doing a long run of at least 10 miles every other week and should also be working up to doing at least 20 miles each week by the time they get to July 1.

    Charleston Runs runners are adding one mile to their long run every two or three weeks and will do so through June when they’ll begin adding two miles every other week. Our bodies adapt fairly quickly to the increase load of running in terms of the cardio vascular system, the pulmonary system, and the muscular system. Our bones and connective tissue don’t respond as rapidly. It takes about 90 days for the skeletal system to adapt to an increased workload. Therefore, we want to spend some time letting our bodies adapt before we get into runs beyond ten miles.

    Powering up the incline increases strength which leads to an increase in speed. The athlete on the right is displaying great form.

    Powering up the incline increases strength which leads to an increase in speed. The athlete on the right is displaying great form.

    I try to do something different during every one of our long runs. With widely varying abilities I try to throw something in that will challenge all of them. Last week it was a fast finish. The last mile was run at race pace or faster. This week, we ran across the Cooper River Bridge and threw in a few hill repeats. Many people don’t run the bridge regularly unless they’re preparing for the Cooper River Bridge Run. Running the bridge regularly as part of our long runs will prepare us for the hills we encounter in D.C.

  • Last Bridge Run Clinic

    Posted on April 1st, 2009 CoachGreg No comments

    For our last workout, we spent time practicing running at race pace. We ended the session with Bridge Run Trivia for race schwag.