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 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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May 31, 2010 by gregshore.

Worked out with 15 others in a between Boot Camp workout. 80 of each exercise. We began with 2 laps (1/3 mile) and ended with 2 laps.

• Push ups
• Dirty Dogs
• Crunches
• Plank (front and side, 1 minute each)
• Supermans
• Cockroaches
• Squats
• Side Straddle Hops
• Flutter Kicks

Normally on Monday, I do a 3-mile recovery run. Not necessary this morning as we ran 3 1/3 mile during the workout.

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March 22, 2010 by gregshore.

Today was all about throwing a ball and beating on a bag. After warm ups, we started with a partner and a medicine ball and began tossing it back and forth. First on our knees, then standing, and then we went faster and faster, almost as if we were batting it back and forth.Then we went to beating on each other. It’s one of my favorite workouts. One person punches, elbow strikes, and kicks, while the other holds the bag. It’s a bit of controlled chaos. The idea is to set in your muscle memory the  reaction needed when attacked. We can all be in great shape but if we don’t have the ability to use that fitness, it’s kind of for naught.It’s the same when we practice running drills. The drills in and of themselves don’t make you faster, it’s the muscle memory that gets you going and keeps you going.The Healthy Charleston Challenge ended last week - I was the top mentor having lost 22 pounds. Back on the way to my goals! I think I finally have it in my head about how to eat.

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January 12, 2010 by gregshore.

Situps - 37, push ups - 9, Mile run - 9.19. I’m coming off of injury so I’m not too concerned about the crunches and push ups. The mile time is 56 seconds faster than last time and I’m really pleased with that.

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September 14, 2009 by gregshore.

Has to be one of the worst. 51 crunches, 9 push-ups (shoulder injury), 10.09 mile.

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September 12, 2009 by gregshore.

Boot Camp and Healthy Charleston Challenge started again this week. The first two days of Boot Camp were just a bit intense. My legs were pretty trashed on Thursday. I’m ok with that because I do enjoy working hard. I backed off  on the workouts this week. I did hop on the elliptical for 30 minutes after we ran on Friday and did an interval workout. I like 2-a-days but my second workout on Friday ended up being yardwork. I dug quite a few yards of dirt yesterday and am feeling it today.

I’m doing HCC again. A good team of 6 who have also done it before. Beginning weight 254.

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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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