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GRAND STRAND
RUNNING CLUB
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Directions/meetup locations:Withers Preserve: To get to Withers (aka the old air force base) from the Conway area, take 501 east toward the beach; turn right onto 17 Bypass (heading south). Drive about 3 miles, then take a left on Farrow Parkway; there's a light at this intersection, with a Kangaroo gas station and a CVS over on the right. Once on Farrow, you're in Withers Preserve; Meyers is a right turn off Farrow Parkway. Shortly after you turn on Meyers, turn left into the parking lot. Meet-up spot is picnic shelters straight ahead, on the far side of the lot (between the lot and the pond). Downtown Conway: Third and Elm (formerly Port City Java), located at the corner of … Third and Elm. Take 501 toward Conway. Where 501 bends to the left (maybe a mile past Coastal Carolina University), go straight --- i.e., follow the signs toward historic downtown Conway. Turn left at the first light (Third) and proceed to corner of Third and Elm. Lake Busbee: From where Rt. 544 and 501 intersect, take 501 toward Conway and go three miles. You will actually pass Lake Busbee, which is across 501 from Santee Cooper's Dolphus Grainger power plant. Soon after you pass the lake, turn RIGHT at the light at Rt. 378. Go one block. Turn RIGHT. Go under the overpass, then immediately turn LEFT onto the road between Bumper to Bumper and Conway Fresh Meat Market. Turn RIGHT onto road called NEW ROAD to parking area. (There is also limited parking on left side of road leading to the ramp back onto Rt. 501.)
GSRC's Welcome 2008 5K Prediction Run Results on page 5
The Club's Welcome 2008 5K Prediction Run was held today, 1/1/2008. Twenty-two persons registered and predicted their finishing times; twenty finished. The course consisted of three laps around the lake at the Grand Park across for the developing Market Common complex at Withers Preserve. In a prediction run participants predict their finishing time and run without benefit of watches. Winners are those who finish closest to their predicted times. This run was open and free to Club members and their guests. Of the twenty-two registered participants, twenty finished and eighteen were within one minute of their predicted times. Overall winners were Club members Murry Honick, male, within one second and Debra Peters, female, within 10 seconds of their predicted times. Thanks to Club member Dave Hanson and to Dick Richards for providing course definition and timing services. Congratulations to all on their prediction skills and thanks for taking part in the Grand Strand Running Clubs Welcome 2008 5K Prediction Run. Terry Layton President Grand Strand Running Club
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Marathon & Half Marathon Training The local chapter of the American Red Cross is offering a Marathon and Half Marathon training program. The program will be designed to help both runners and walkers complete the event of their choice in their goal time. The Grand Strand Running Club will provide the training coaches. Informational meetings will be held at 9 AM and 10 AM, Saturday, 9/29/2007 and again at 5 PM, Monday, 9/31/2007 at Red Cross headquarters, 2795 Pampas Dr, Myrtle Beach, SC 29577. For more information, contact the Red Cross at 843-477-0020. Terry Layton, September 2007 Coaches
GSRC
- What you will need ---- Commitment
Running Shoes Running Log Training Plan - Plan objective – Train the body to run/walk for several hours at an average goal pace Plan specifics will address your Finish Time goal 16 Wk plan, Nov 1 – Feb 16 each week will consist of Running sessions REST Cross Training Each running session will consist of Warming up Stretching A focused run Cooling down Stretching Focused Runs Easy runs Speed work Fartleks (speed play) Tempo runs Long distance runs Running Distance Weekly running distance will increase slowly Weekly long runs will build to a max of 22-23 miles for the Marathon Participants will receive instructions on Stretching Race pace Running posture Injury prevention Running shoes Orthotics Correct breathing Taking advantage of local races Chiropractor Nutritionist Orthopedic Competitive Marathoner Running Resources
Books (Galloway, Henderson, Higdon) Internet (RW.com, CoolRunning.com) GSR
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