February 2016
 
 
2016 GRAND PRIX RELEASED!
IMPORTANT UPDATES TO GRAND PRIX
Registration Requirement: Any club member that would like to compete in the Grand Prix series must register by sending their name, email, and birthdate to grandprix@grandstrandrunning.com by March 5, 2016. No retro scoring will be allowed after the Winter Run.

Volunteer/Participation Requirement: Club members must volunteer or run the Battle of the Border in order to maintain eligible for the Grand Prix. If you are unable to fulfill the Border Battle requirement, you must volunteer at either the BFF Pink Ribbon Run or the Race to Save Hearts. If a club member does not meet this volunteer/participation requirement, they will be disqualified from the Grand Prix.


2016 Grand Prix Schedule
JANUARY 23:
MARCH 5:
APRIL 2:
MAY 7:
JULY 4:
JULY 23:
SEPTEMBER 17:
OCTOBER 8:
OCTOBER 28:
NOVEMBER 19:
NOVEMBER 24:
DECEMBER 3:
Winter Run 5K or 15K
MB Marathon or Half-Marathon
Run for the Shelter 5K
Little River 5K
Independence Day 8K
Battle of the Border Trail Race*
BFF Pink Ribbon Run 5K or 10K*
Georgetown Bridge2Bridge 5K, 12K, or Half-Marathon
Chanucey's 5K
Race to Save Hearts 5K*
Turkey Trot
Reindeer Run 5K

MORE INFORMATION
 
JANUARY SOCIAL @ THOROUGHBREDS
GSRC kicked off the new year with a bang at Thoroughbreds Chophouse & Seafood Grille on January 23rd. Most of the attendees braved the cold weather that morning to compete in the North Myrtle Beach Winter Run.

 
 
 
VIEW FACEBOOK PHOTO ALBUM
 
WINTER RUN
Congratulations to all the brave souls who came out in the cold weather and snow flurries to participate in the Winter Run!

 
 
 
 
SIX FOR '16
Joe Muldowney (01/05/2016)

Happy 2016 to all.

Here's hoping that you remain healthy and that personal bests dominate your year.

So, at the risk of sounding redundant, I'm going to offer what I think are six tips that will guide you toward a successful running year of 2016.

1. WRITE THIS DOWN - Fans of country music will recognize this phrase as the title of a George Strait song. First, my apologies to Mr. Strait for borrowing his title, but if you've followed my blog you already know that I believe it is essential to keep an accurate log of your workouts. I've done so for forty years. Write your workouts in a log/date book, on your computer, or on a calendar. Write a Russian novel, or keep it brief. However you choose to do it, writing it down allows you to study what works and what doesn't work for you, why you ran great or poorly, and any changes in workouts that may have caused you injury.

2. SPEED - We all love to get out there to take in the scenery, listen to music, or enjoy a workout with friends. But, once a week, on weeks when you're not racing, go to your local track or stay on the road, and run something fast. Intervals or tempo runs are fine, but if you want to race faster, speed work is a must.

3. GO LONG - Whether you are planning to run a 5K or a marathon, a weekly long run is essential. If you're running a 5K, your long run may be 6-8 miles; whereas for a marathon it could be 20 miles. (but not every week) Now here's the key. LSD, long, slow distance, is meaningless. Make your long runs count. If you are aiming to run a race at an 8:00 pace, run your long runs at an 8:30-8:45 pace. Long, slow distance makes long, slow runners.

4. PUMP IT UP - Running is great from the waist down. Too many runners, however, neglect their upper bodies. Two or three times a week, design a 20-30 minute upper body lifting regimen that features low weight and high repetitions. Build strength, not bulk, so when your legs tire, your upper body can carry the day.

5. SAVE YOUR MONEY - Stop racing so much!! Your body needs time to heal. If your goal is to run more races than anyone else, by all means, race every weekend. But if you like EARNING your hardware, by winning age group awards or more, then target and select your races and make them count. Quality, not quantity goes the distance.

6. ENJOY - Run a beer race, crawl under the barbed wire, dress in a tutu, do a zombie run. Keep it fun. Does this contradict the aforementioned Rule #5? Not at all. Select your races, but keep your running fun. Go to big races, but support small races. Both in training and racing, keep it fun, and you will enjoy this sport for a long, long time.

These are six general principals upon which I base my training and yours. If you desire a specific training plan, check out the service I provide on my website: www.muldowneyrunning.net, or check out Fiverr: www.fiverr.com, go to Lifestyle, and type in 'Running Shorts," and I can develop a plan just for you. Be sure to check out the reviews.

Make 2016 the year of your 'Personal Best.'
 
 
UPCOMING RACES

March 4, 2016
Bojangles' 5K
Myrtle Beach, SC

March 5, 2016
Dasani Half Marathon
Myrtle Beach, SC

March 5, 2016
Myrtle Beach Marathon
Myrtle Beach, SC

March 12, 2016
3rd Annual Loris Elementary 5K Run/Walk
Loris, SC

March 20, 2016
5th St. Patrick's Day Kilt Run
Murrells Inlet, SC
 
OUR NEWEST PARTNER


The Vitamin Shoppe aims to make a healthy difference in people's lives every day and travel with each customer on their wellness journey. With over 700 stores throughout the United States, Puerto Rico and Canada, the goal of the Vitamin Shoppe is to make every customer's experience an exceptional one...because every body mattersTM.
 
OUR NEWEST MEMBERS

Brad Staggs
Kim Cusano
Lauren Macheski
Nicole Richardson
Deb Carnosso
Joel Carnosso
Deonna Richardson
Daniel Formato
Mike Formato
Ralph Formato
Sharon Richter
Julia Branton
Sarrah Earley
Thomas Earley
Connor Levitt
Matt Levitt
Edward Brzuski
Mary Johnson
Ryan Kearney
Andrew Richardson
DeAnna Martin
Silvia Paredes
Iris Borrero
Jennifer James
Savannah Stroud
Cheryl Cottingham
Kathleen Cottingham
Madison White
 
COMMUNICATIONS IMPROVEMENTS

We appreciate your patience as we make final adjustments to our new website and newsletter designs.

In the near future, we will be working on migrating GSRC Facebook photo albums to our GSRC website for easier viewing. We will also continue to make adjustments to the new website to make your experience the very best possible.

Please send any comments or suggestions regarding the new site and newsletter to the Communications Committee.
 
 
GSRC COMMITTEES

Battle At The Border
Ryan Dion

Communications / Marketing
Dawn White

Financial
Matthew Cutright

Grand Prix
Ryan Dion

Kids Running Program
Christine Rockey

Membership
Jessica Kristich

Race
Jim Troxell

Social
Lorena Cutright

Training Team
Christine Rockey

Volunteers
Kate Boucher
 
 


 
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© 2016 Grand Strand Running Club

PO Box 3926, Myrtle Beach, South Carolina 29578
Phone: (843) 497-1692     Email: info@grandstrandrunning.com