Training from the mile to the marathon.
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  • Pre-Race Track Workout

    Posted on March 27th, 2009 CoachGreg No comments

    I worked with two athletes on their race pace. We ran 3 x 1200 m after an 800 warm-up. The idea is to maintain race pace even when tired but at the same time, not to wear the athlete completely out. We were a little too close to race to do that.

  • Cooper River Bridge Walk

    Posted on March 22nd, 2009 CoachGreg No comments

    We’re stil working on getting all the way across the bridge in preparation for the Cooper River Bridge Run. The athlete has been from each side of the bridge to the center of the span and back. Going all the way across will not be a problem for her.

    Any challenge in front of us that seems formidable I believe can tackled just one step at a time, in small increments. And it helps to have a trusted person alongside you. You can’t just be told that you can do it. You must see it for yourself.

  • Running While Tired

    Posted on March 19th, 2009 CoachGreg No comments

    Wednesday’s Cooper River Bridge Run training groups both did repeats on the track tonight. Tyler took his group through a series of 400m repeats and I had the beginner’s group do something similar.

    • 800m warm up
    • 400m at lactate threshold pace
    • 800m
    • 1200m
    • 400m
    • 400m all out
    • 800m cooldown.

    This was a little beyond everybody in my group - it was the first time most of them had pushed themselves to run that fast. It’s part of running faster at shorter distances and this time we made the shorter distances longer. As long as they’ve all been running consistently each week, they will all finish well.

  • Bridge Walk

    Posted on March 15th, 2009 CoachGreg No comments

    What a gorgeous day to walk the Cooper River Bridge. I was hoping to run it with one of my athletes but she did a nine mile run this morning so we walked. She did great. We went from the Charleston side, which she had never done before, to the cables for the South Tower. I think we’ll get all the way across before the Cooper River Bridge Run.

  • Cooper River Bridge Run Training

    Posted on March 11th, 2009 CoachGreg No comments

    This evening we did hill repeats.  This is a beginning group and I don’t recommend hill repeats for true beginners but they are preparing for the Cooper River Bridge Run. We ran from the Mt Pleasant track to the bridge. The athletes ran up to the 5th light pole which is about 150 meters from the beginning of the bridge. They ran hard up and then recovered on the way back down. Everybody did their own pace.

    At the end of the drill, which was about 35 minutes long, I put people of equal ability together and had them racing each other up the hill. Most of them dug in and went for it. Some are tackling the distance for the first time and those are the ones I really love. During the workout yesterday, I made a point of running uphill with each one of them. This is the most rewarding part for me.

  • Bridge Walk

    Posted on March 8th, 2009 CoachGreg No comments
    Cooper River Bridge at night

    Cooper River Bridge at night

    For some reason, many have a fear of heights or of being over water or being on a bridge. Overcoming these kinds of phobias can be difficult. One of the ways I’ve seen work in the past in getting over the Cooper River Bridge is to approach it in increments and to do it with someone you trust. 

    This year, I’m working with an athlete who would like to run the Cooper River Bridge Run, yet she has never run on the bridge. We’ll spend time on Sunday afternoons between now and then in walking portions of the bridge. Last time we walked from Mount Pleasant to the North Tower and back. This week we walked to the center and back. Next week we’ll start from the Charleston side and go the South Tower and back.

  • Cooper River Bridge Run Training

    Posted on March 4th, 2009 CoachGreg No comments

    I coach one of the official Cooper River Bridge Run training clinics. I have all of the walkers and beginning runners, which I love. It’s fun to see big gains in performance and also see confidence build as well. We’re now only four weeks away from the race.

    Tonight was the first time I had them really push themselves on pace. Many of the people are not just beginning runners, they are brand spankin new runners. In previous weeks, I wanted them to mostly work on just getting miles on their legs and never asked them to run any faster than a race pace  that I predicted based on their mile time trial times.

    Tonight’s workout

    • 800 m warm up
    • 5×400 m @ 10K pace - 20%. In other words, if the athlete’s race pace was 3:00/400 m, I asked them to run at 2:24. 90 second recovery intervals.
    • 2×800 m @ same pace
    • 400 m cool down