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.)

  • 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.

  • Are You Ready to Start Running or Know Someone Who Is?

    Posted on November 14th, 2011 CoachGreg No comments
    A thrilled finisher at the 2010 Charlie Post 5K.

    A thrilled finisher at the 2010 Charlie Post 5K.

    Charleston Runs is offering a Couch to 5K program beginning Thursday, December 1 at 6 pm. The class meets every Thursday evening in downtown Charleston until January 26. This truly is for the beginner and those who would like to get back into shape after laying off from running. The training will culminate in your participation in the Charlie Post Classic 5K, being contested on Sullivan’s Island on Saturday, January 28.

    Our goal is to gradually improve your fitness level so that you can finish the 5K (3.1 mile) race. This is a run/walk program which has been proven effective.The only requirement for success is a commitment to stick with the training program.

    For more information and to register, please visit our Couch to 5K page.

  • 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.

  • 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 and Post-Marathon Report

    Posted on November 27th, 2009 CoachGreg 1 comment
    Charleston Runs Marathoners

    Charleston Runs Marathoners - We missed a few at our post-race dinner.

    Everybody at Charleston Runs arrived at the start line healthy. We did have one runner with a nagging knee issue but she was able to complete her training. Some of our athletes ran much faster than they expected; some were dissappointed with their performance. I’ve spent time with most of them, reviewing their training and what we might do differently the next time. All had a great experience and all are looking at the future.

    Yesterday, a few of them did the Turkey Day run here in Charleston. One of them set a new personal record for the 5K distance. This was after a month of standing down, no track workouts, and even multiple days off. Amazing what recovery can do for you!