June 9, 2010 by gregshore.

Love Boot Camp and what it does for me. But, and this is not the doing of the instructor, sometimes I push hard in Boot Camp and it leaves me with nothing in the tank, sore, or injured for the next run. At Boot Camp, half the group was turned loose to run. No direction, which was fine, just run continuously. After I warmed up, I started dropping in behind faster runners and would hang on their shoulder as long as I could. Some I could hang with for a lap or two, others for 100 yards. Then we did an ab workout with the instrutctor while the other half ran.

Tuesday evening, I started to run from my office to Cooper River Bridge for a hill repeat workout. I didn’t get very far before I realized my adductor was bothersome again. Instead, I drove to the bridge to meet on the Charleston Runs athletes for the hill repeats. I didn’t do the repeats.

On Wednesday morning I was back at the bridge for a group run. I started out with a long warm up before others arrived. Part way up the bridge, I decided that I should walk. I would much rather scale back the effort now than to be forced to scale back or give up the training in September.

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June 7, 2010 by gregshore.

Boot Camp began again today. I’ve been out of the loop for 6 weeks due to running the Palmetto 200. Fortunately, I’ve kept up some semblance of core and upper body fitness. I still pretty much suck wind when it comes to push ups. Sgt Williams had mercy on us, mostly by going through the basic Boot Camp exercises. There’s nearly 130 people in the class and probably about 35-40 of them are fresh meat.Went for a 30 minute run after work. Very pleasant. Good prayer time - as I’ve regained fitness I’m finding that I can still work hard but let my mind go away from the run when I do. I really only do that with long runs and recovery runs. I have to work too hard and engage my brain for steady state and tempo runs.

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June 4, 2010 by gregshore.

Played Death Match Dodgeball in the morning. Can you believe 20 people, aged 24-61, most in their 30’s and 40’s, would gather at 6 am to play dodgeball? These people love to get together and workout. Whenever anybody was knocked out of a game, they started exercising until the next game started. No rest for righteous.Thursday evening after work, I did a tempo run. Warmed up for one mile and then did 3 at tempo. Time was around 35 minutes for the tempo part. Jogged and walked back to my car to cool off. 3 people, two of whom I know and who go to church with me, stopped and asked me if I needed a ride when I was walking back to the church parking lot. I guess I look pretty pitiful after I run.

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June 2, 2010 by gregshore.

I miss being able to record my runs. I’ve thought about getting a Garmin but don’t want to spend that kind of money at this time. Ran a 5 mile steady state run with the group. One other person and I stayed together for the first three miles and were running at about 12:00 which is a good steady state for me. Makes me work but I’m not straining. We caught up with another runner who is bit faster and consequently we ran a little faster and she ran a little slower. I’m now a bit sore from last night and this morning.

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June 1, 2010 by gregshore.

Worked out with about 25 people at the Wellness Center. We started out with an Indian Run and then got into sprint lines. I struggled with idea of participating because I knew I would be on the track in the afternoon running hard and I didn’t want to run hard in the morning. But, I did. I can’t help it. Fortunately, it wasn’t too intense.

Did a workout this evening on the track with one the Charleston Runs marathoners. We’re at about the same ability level and were able to run together.

• 4×200m, 100m recovery @ 1:14. Effort time=Recovery time
• 4×300m, 200m recovery @ 1:51
• 4×400, 300m recovery @ 2:29

I did the first two sets but when I started the first 400m repeat, I felt a twinge of pain in my quadriceps.  I’ve learned from the past and won’t push if I feel those kinds of pains. I also will be running in the morning as well.

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March 29, 2010 by gregshore.

In 2007, just before the Bridge Run, my friend Steve asked me what time I hoped for.”You know,” I told him. “I think I just want to do this one as a celebration of regained health. I think I’ll always want to run this one as a celebration.”In 2008, I ran with my friends Grady and Dave. They were my HCC teammates. Last year, I ran with, Sergio, someone I coached in the Bridge Run Clinic, along with his wife. Sergio had not come to the clinic for the last few weeks.This year I ran with my friends Jody and Allan. Jody just completed the Bridge Run Clinic and Allan was part of my HCC team as well. He had run the bridge a few times but had never done very well. He was always injured and also struggles with asthma.We ran the race in 1:15:00! I was bursting with pride over both of them. I couldn’t have been happier if I had broken 60 minutes. Allan dropped 24 minutes off of his best time. I could see it all over their faces - both hung tough and worked hard during the entire race.One of my most memorable races.

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August 6, 2009 by gregshore.

My legs are dead. My glutes hurt and there’s this muscle soreness somewhere deep in my legs that I never knew existed until about 10 minutes ago.

Monday evening I did the evening Boot Camp after being on the arc trainer for 30 minutes. Mile timed run and then partners took turns running one lap while the other partner did an exercise. Hot and worn out.

 Tuesday’s workout was mostly a “Fight Gone Bad” type workout along with a running/exercise drill. Run one lap as fast as you can while your partner does a Body Bar exercise. When you get back, you do the exercise and your partner runs.

Wednesday morning I ran 3 miles. I dropped my phone, which records the run, and the battery popped out, thus losing the data on the run. Before it dropped, I was faster than my pace and felt pretty good.

Wednesday evening I did Boot Camp again. We started out with a run on the stairs. Sheesh that was hot. Then we jumped onto the tennis courts and did a “Fight Gone Bad” type of workout. After that we did an Indian Run. I was in the middle group and struggled to stay with the group. Heat, the group was fast, I was tired? I don’t know.

So, this morning I get up and head off to Boot Camp. We ran almost the entire time. Sprint 1 lap, Jog 1 lap, recover. Sprint 2, jog 1. Sprint 3, jog 1. Sprint 2, jog 1. Sprint 1, jog 1. Then we’ll throw in some side straddle hops at the end.

Would someone call my mom and have her come pick me up?

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June 10, 2009 by gregshore.

The morning workout was a FAIL situation. I started out to run a few miles, my running partners were no shows, my body ached, and I felt sorry for myself, so after a mile I turned around and walked back to the gym. Then I got on the arc trainer. This workout would be better left for another time.

I went back to the gym in the evening and hopped on the arc trainer for 30 minutes and then did the Boot Camp workout. I was with a fine group during the group portion of the exercise. Everybody was pushing themselves and giving 100%.

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February 14, 2009 by gregshore.

Our workout this morning was a timed run. We ran for 24 minutes and worked to run a maximum amount of laps. It showed me just how much my training has deteriorated since the marathon. I only did 2 miles and was dry heaving when I was done. I was shooting for 14 laps and did only 12. The good news is that my foot didn’t hurt while doing the run and hasn’t become swollen since the run. I’ve also reached the point where I feel I can workout hard again.

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January 13, 2009 by gregshore.

Life is happening and I don’t always have the opportunity to document everything I’m doing. A quick recap of the past week.

• Monday - Boot Camp in the morning and Ride and Glide in the evening.
• Tuesday - Boot Camp
• Wednesday - 3 mile run
• Thursday - Boot Camp
• Friday - Track Workout with the Speedsters. I only run the warm up and cool down.
• Saturday - 6 mile bike ride with the half-marathon runners. They run; I ride. Then a 2-mile run with the beginning group.
• Monday - Boot Camp
• Tuesday - Boot Camp

For the first time since this summer, I’ve felt like I could work out hard. Between training for a marathon and then nursing injuries from the marathon, I have not been able to really push myself. But, you get in a group setting, and you have Marines encouraging you, it makes a huge difference.

Yesterday was mentally probably the toughest workout I’ve ever done. The instructor would name the exercise and say begin. We were then expected to go at our own intensity and pace until he said stop. And you had no idea where the end was. The instructor’s friends also would walk around and offer “words of encouragement”, especially if you seemed to be slacking off.

And all kidding aside - I can let the “words of encouragement” slide off my back when it comes from someone who doesn’t know me. However, when someone does know me and knows my capabilities says something, I pay a lot more attention. It doesn’t matter whether they’re in my face or whether they quietly say something to me - it means something when they know you.

You dig a little deeper. You try a little harder. You reach for that 40% of your capability that’s still there inside of you.

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