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 24, 2009 by gregshore.

Still working out. Boot Camp ended last week. After doing 3 morning sessions and 2 evening sessions, I was a bit worn out at the end of the week.

One of the disadvantages of coaching is finding time for your own workout/runs. I’m with the Charleston Runs athletes on Wednesdays and Saturdays and then have been at evening Boot Camp workouts just to encourage others so I feel like I’m missing out sometimes. It’s ok - I just need to figure out my part, especially since I am trying to rebuild running strength.

Ran Saturday evening at my mom’s house. That was probably the first time I went out and ran just to run. And it felt pretty good. After t he first mile, I wasn’t struggling which was something I hadn’t felt for quite awhile.

There’s a small group, less than 20 that works out together in between Boot Camps. Really good session this morning led by my friend, Kem.

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April 2, 2009 by gregshore.

With a two week break from Boot Camp, I’m mostly sticking to biking and swimming. Swam Monday morning, biked Monday afternoon. On the stationary bike on Tuesday morning as the pool was closed. Did a pre-Cooper River Bridge Run run with some friends on Wednesdays - just two miles. Swam again this morning.

Nothing else until the Bridge Run on Saturday.

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February 13, 2009 by gregshore.

Worked out with one of my athletes who is training for the Cooper River Bridge Run. She is much faster than I am so I struggled to do half of what she did. This was our workout.

• Quick Skips - Almost like a hurdle drill. Fast feet and then kick out the leg with a skipping motion.
• Butt Kicks - Bring the leg up into a 4 shape with the thigh parallel to the deck rather than perpendicular to the deck
• High Knees - forward, right, and left
• 2-stairs - take the stairs two at a time and don’t use the rail to pull yourself up. Fast, even rhythm on the way down
• Tuck Jumps - Started with six. We’ll move to 10.
• One-legged Hops - She did these much easier than I did.
• Bounding
• Step-ups
• Wall Ball - Bend into a squat position and toss a medicine ball up onto the wall with the explosive power from the legs.

2 circuits. We ran a 1/2 mile warm-up and 1/2 mile cool down and ran from exercise to exercise.

Posted in Drills, Coaching, Running | No Comments »

January 30, 2009 by gregshore.

Tammy, Noah, Cathy, and Theresa came for pacing drills. And then Allan and Dan came as well. Noah was working on pace for his marathon on February 14. Tammy’s working on a half marathon. Cathy and Theresa came in for one last session before the race tomorrow (update - they both PR’d). Dan had not worked out with us before but he quickly got the hang of things and Allan ran with him.

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January 28, 2009 by gregshore.

Worked with the Beginner Runners and Walkers this evening who are training for the Cooper River Bridge Run. When I asked at the beginning for those who planned to walk the race, no one raised their hand. I hope no one was intimated about raising their hand and they all ran, as they could, to the foot of the bridge from the track.

The Intermediate/Advanced group did 1/4 mile repeats on the bridge. Too tough. My group went as far as they could up the bridge in 12 minutes and then came back down. Everybody did great and they even surprised themselves. Even though the weather was a little cold and windy, people had a great time.

I am so grateful for the opportunity to coach, expecially those who might be in the same place as I was a just a few years ago. And I was particularly delighted this evening as I actually felt like I was back to running. I was sprinting ahead in the group to catch up with the leaders and then running to the back to check the others. My foot will probably hurt tomorrow but it didn’t hurt while I ran.

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January 24, 2009 by gregshore.

Did pacing drills with the Speedsters. Ran just 1/2 mile with them. I need to really rest my foot to be able to run with the Turtles in the morning. The group did 2 lap intervals with a 1/2 lap rest. They all did really well in nailing their paces. They will do well next week.

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January 16, 2009 by gregshore.

The Speedsters in my 5K training group worked out on the track this morning. We did 2 one mile repeats at race pace. They all did great. Cathy and DJ nailed their paces over and over again. Theresa struggled but in the end really pulled it together and got it done. She was nailing her paces as well. 5K racing is tough mentally and I think they are getting well prepared.

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January 16, 2009 by gregshore.

Ok - here’s the fun thing lately - I’m working for the Charleston Running Club and the Cooper River Bridge Run as a running coach. Five years ago, I was a smoker and three years ago I couldn’t run a mile. Now, I’m coaching other runners. God is good.

Tyler Cross, a trainer from the Wellness Center, coaches the advanced runners. I coach the walkers and beginner runners. We started out by having them warm up on the track for ten minutes. We then had them run a mile time trial. Once we were done, I took the beginners to the far side of the track and while we were moving, I heard someone remark that they were really slow.

I stopped the group and explained that nobody was slower than I was - by 2 minutes! Then I explained a bit of my journey - it was really fun to watch their reactions to things I’ve done. I am very encouraged by the response.

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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.

Posted in Coaching, Cross Training, Boot Camp, Greg's Runs | No Comments »