Tryon Running Club

Join us for a little Jingle!

2011-11-28T18:08:00.000-08:00

Strap on your jingle bells and your Santa hats and join us for a festive run through Landrum. This is the second year for the Jingle Bell Jog - a family friendly fun event. There are two courses; one 4 mile loop and a 2.5 mile loop. You and run or walk... or any combination of the two - just come!

When: Saturday, December 17th
Time: 8:00 AM - 11:00 AM
Where: The Mailroom 156 North Trade Avenue, Landrum, SC

The entry fee is at least one non-perishable food item. All donations will be given to The Haven Shelter in Spartanburg, SC.

Another plus is that all the runners and walkers are WINNERS. This event is not officially timed, but if you show up, bring an item and participant you are entered in a raffle to win one of many special prizes including; hats, pottery, race entries and baked goods. Oh, and the best part - coffee and homemade cookies and baked goods for all finishers to enjoy!!!

This is a FUN event. Please come out and enjoy the festivities!

Train Locally, Race Locally

2011-11-09T19:02:00.000-08:00

Whether we are training in the early morning at the track at Harmon Field, gathering at Lake Lanier for a challenging loop run or bonding during our long runs down River Road we are taking in all the beautiful local scenery. If you haven't been to any of our weekly group runs you are missing out! We have runners of all ages, paces and abilities who come out to enjoy our community while encouraging and supporting each other.

Now our club is expanding even more. We have several race directors in our club promoting their own home-grown races for local causes.

The next race coming up is our very own Jingle Bell Jog in Landrum, SC. The entry fee is a canned good that will be donated to a local food bank. Come decked out in your holiday running gear on Saturday, December 17th at 8:00am. Meet at 156 North Trade Ave (The Mailroom) Landrum, SC.

We have lots of races coming up in 2012. Please check our race calendar below for more details and check back here closer to the race date for all the specifics.

Some of the causes we these races are supporting are:

Carolina Foothills Chamber of Commerce
Pacolet Area Conservancy
Go Girls
Foothills Humane Society
St. Luke's Hospital Foundation
Tuesday School
ALS Foundation
The Shepard's Feast
Boy Scouts

Running local races is a great way to stay in shape and help support the community!

Ache or Ouch. Your Choice.

2011-09-20T10:58:00.000-07:00

The 6th annual Ache Around the Lake or "The Ache" as it is commonly known around here is happening this Sat., Sept. 24th at scenic Lake Lanier in the Tryon/Landrum area. Great community event that welcomes runners, walkers, leashed dogs, and jog strollers to cover 4.97 miles (USATF-certified 8K) of fast hills. There is also a less challenging "Ouch" 2-mile fun run. Registration is still open online at www.strictlyrunning.com. Cost is $25 (either race).

Race Tidbits:

* Hand-sculpted awards by local artists Alex Trumble of Screaming Horse Iron Works and Mimi Pospisil will be given to OA, Masters, AG (3 deep) - Ache only.
* $100 Doggie Gift basket donated by Bonnie Brae Veterinary Hospital to fastest pooch-person team for the 8K
* Homemade cookies baked by members of the Congregational Church of Tryon
* Millard & Co. Challenge: $250 Cash Prize for whomever breaks course record
* Registration is at 6:30 am - 7:30 am in the parking lot across from the Lake Lanier entrance on Hwy 176 in Tryon, NC.

For more information, visit Ache Around the Lake.

Training heats up!

2011-07-28T16:51:00.000-07:00

As the summer gets hotter the runs are getting longer! That's what you get when you train for fall marathons! In an effort to beat the heat we are starting this Saturday's run at 6:00AM! Bright and early!

Date: Saturday 7/30/11
Time: 6:00AM
Where: Fairview Farms Rd., Landrum, SC

Some of us have to run 10 miles, but come join us for whatever distance you chose to run. The route is an out and back route so you can turn around at anytime.

See you there!

Check Out the Race Calendar!

2011-07-27T17:34:00.000-07:00

We are so lucky to have so many races in our area to keep us moving and motivated.

Check out our google calendar below for training runs and area races. Don't forget our regular runs or run-walks at Harmon Field every Tuesday and Thursday morning at 5:30 a.m.

Tuesday & Thursday at 5:30 a.m.

2011-07-18T17:40:00.000-07:00

If you can't make the weekly Saturday run, try to join up with us at the Harmon Field track on Tuesday or Thursday mornings at 5:30 a.m. We don't always do track work...many do their workouts around Harmon Field or Warrior or Vineyard Rd. The point is, we are working out in the same vicinity.

Check the calendar below for more meet-ups.

7 Miler off Skyuka Road in Columbus

2011-07-15T09:59:00.000-07:00

Hope you can join us at 6:30 a.m. tomorrow morning (Sat. 7/16). We'll meet at the Senior Center and try to get 7 miles in. Most are doing long, slow run, but any pacing is welcome!

Directions:
The address for the Senior Center is 75 Carmel Lane, Columbus. Coming from downtown Columbus, take Houston Road (between First Baptist Church and the King Law Firm). At the fork in the road, stay straight onto Skyuka Road. Look for the Polk County Senior Center on the left (it used to be Carolina Classical School). We'll park there.

Hot, Fast and Fun on the 4th

2011-07-04T16:50:00.000-07:00

We are really lucky to have so many terrific and challenging races in our area.

Today, some of the members of the Tryon Running Club ran the 2nd Annual Firecracker 5K in downtown Columbus, NC. Hats off to Race Director Ross Fox and his team of volunteers for organizing this fun event! Check out results: www.firecracker5k.org

Brian Jones, Scarlette Tapp, Kathryn Gillie & Craig Gillie

6th Annual Ache Around the Lake September 24th - Registration Open!

2011-06-29T07:31:00.000-07:00

I'm inviting you to join us on Saturday, September 24th at 8:00 a.m. for a scenic run/walk around Lake Lanier. The 8K is certified and makes you "Ache" (in an accomplished way) and the "The Ouch" is a fast 2-Miler with a few hills...great for those that want a shorter course and kids (of all ages!). This is a benefit for our St. Luke's Hospital - our hometown hospital.

8K Awards for Overall and Masters, and 3-Deep in Age Groups. We also have an Award for Top Dog (fastest pooch and person team).

Hope to see you at the finish!

Scarlette Tapp
Race Director

Lake Run Last Week

2011-06-24T17:57:00.000-07:00

Thanks, Kim, for taking this terrific pic! Check our calendar below for more scenic training runs this summer.

Saturday Training Run - Firecracker 5K Route

2011-06-23T04:32:00.000-07:00

Hope you can join us for a training run around the upcoming Firecracker 5K in Columbus, NC.

Park and meet at the Feagan Building at 8:00 a.m. Some members may go earlier to log more miles.

The Firecracker 5K is a terrific local race taking place on July 4th at 8:00 a.m. There will be a special $100 award for any male that breaks the previous course record of 15:28 set by Stuart Moran and a $100 award will be given to any female that breaks the course record of 18:49 set by Katie Gibson.

Here is the course map.

Extra Motivation

2011-06-18T03:46:00.001-07:00

The 53 Runner’s Commandments
by Joe Kelly

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. During group training runs, don’t let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who’s missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
9. Don’t compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
19. Don’t always run alone.
20. Don’t always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
24. Races aren’t just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn’t feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who run.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don’t try to outrun dogs.
35. Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well.
36. Don’t wait for perfect weather. If you do, you won’t run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. “Winning” means different things to different people.
46. Unless you make your living as a runner, don’t take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn’t look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don’t make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.

5-Miler This Saturday at 8 a.m.

2011-06-16T08:24:00.000-07:00

If you're not racing this weekend, please join us for a run around Lake Lanier Saturday, June 18th. If you haven't run or walked this route before, it's beautiful and challenging. If you are planning on doing Ache Around the Lake this year, you'll want to join us or come some other time this summer.

Meet at the Lake Lanier Tea House parking area. We'll leave promptly at 8:00 a.m. We'll break off into pace groups and will have a walking group, as well. Bring your pooch if you like!

2nd Annual Running Clinic with Katie Malone

2011-06-11T12:34:00.000-07:00

We are so lucky to have Coach Katie Malone as one of our club members. Katie spent time with us this morning reminding us of good running form and teaching us some trail running basics. The most important lesson - pick up those feet! Picking up the feet is important when running smooth roads to ensure proper form, but essential on trails to avoid tripping over rocks and roots (which a couple of us did!)

Hopefully the reminders on proper form will serve us well in the coming training months. Many of us are going to soon begin training for fall races. We will be spending many, many hot summer mornings logging miles to prepare us for the distances we need to run. Happy training!!

Next Sat. 3/19 at 8 am - Lake Lanier 5 miler

2011-03-13T08:48:00.003-07:00

Next Saturday's Run is at Lake Lanier: Sat., 3/19.

For those that want to go a mile longer than the 5, we can do that.

Let's meet at 8 am and enjoy watching Spring come to life around lake. Park at The Tea House.

Several strategies for the hills: walk it all; run it all; walk-run combo.

Run flats, walk hills; Walk flats, and run hills!!!

Or do what many of our members are finding success with and that's the Jeff Galloway run-walk method.

We'll have groups in all categories, I'm sure.

Find us on Facebook!

2011-03-13T08:48:00.001-07:00

Hey TRC Members:

We get used to posting everything we do on our Facebook page vs. updating the blog site. Definitely join up with us there and you will receive emails about upcoming runs/events, as well.

Sat. Morning Run in Landrum

2011-01-21T16:43:00.000-08:00

Group run: Saturday 1/22 8:00am

Landrum - Meet at The Mailroom, where the Jingle Bell Jog started... we will run a modified route that keeps us off the main roads.
Some of us are training for the Reedy River 10K and will be going 4.5 miles. We will be run/walking. You are welcome to join us or go your own pace/distance. ...See you Saturday!

What's your plan?

2011-01-02T14:29:00.000-08:00

Happy New Year! This time of year is full of hope and possibilities. It is the perfect time to decide what your goals are for the year. There are so many options and so many plans to help you succeed, you just need to decide what you want to do and when you want to do it.

Decide on the goal; 5K, 10K, half marathon, marathon, triathlon....
Pick a date
Pick a training plan
Start training

There are a ton of resources out there - some of the most popular are from Hal Higdon, Jeff Galloway, Runners World and Training Peaks. All of these sources have different plans for different experience levels - just do a little research and decide which one is for you. Happy training!!

Jingle Bell Jog This Saturday, Dec. 18th!

2010-12-14T09:24:00.000-08:00

JINGLE BELL JOG

Bring a canned good or two and get your "jingle on" at the first annual JINGLE BELL JOG in downtown Landrum, SC this Saturday, December 18th at 8:00 a.m. Click here for the deets!

Special thanks to Tryon Running Club member Kathryn Gillie for having this great idea and putting it into action!!!

Tryon Running Club Social

2010-11-02T03:10:00.000-07:00

Please join us for food and fun at our first running club social! It has been a fun year so far meeting everyone and running together! We thought it would be fun to get together and share running stories and goals. Feel free to bring a guest. All are welcome! PLEASE RSVP so we can finalize the reservations with the restaurant!

The dinner will be dutch treat and BYOB

Giardini Restaurant
2411 Hwy 108 E
Columbus, NC

Please see the restaurant's website for menu info, etc.

Giardini Gardens

Trick or Train

2010-10-27T16:53:00.000-07:00

Sorry. Couldn't resist.

Many of our club members are racing in the Spinx Runfest in Greenville on Saturday. We want to wish them all the best! They've trained hard and are sure to have a great time at the event.

There will be another Tuesday School Tot Trot 5K training run at Red Fox Country Club on Sunday, October 31st at 7:30 a.m. Park at the Club House/Tennis Court parking lot. This is a wonderful opportunity for those who are new to running. The 5K is the perfect distance to start building that running endurance. Race date is Sat. November 20th. Register early for lots of race goodies. As with most races, you'll be supporting a worthy non-profit while getting in a good workout.

On a side note, TRC is going to have a SOCIAL at Giardini Gardens in Columbus, NC in early to mid-November. Please stay tuned for a date and don't forget to RSVP! This will be a fun time to enjoy delicious organic food and swap tales of running while sitting down (vs. the usual way we communicate between gasps on hilly runs!).

Happy Fall Running (enjoy it while the leaves are in peak!)--
Scarlette

Tot Trot 5K Training Run at Red Fox

2010-10-20T16:17:00.000-07:00

Race Directors of the upcoming Tuesday School Tot Trot (benefits a wonderful non-profit preschool in Tryon) will be leading another training run on a spectacular course--the Red Fox Country Club golf course, to be exact. This 5K is relatively flat with a couple of rollers. Little traffic and no dogs on the loose.

Park at the Club House/Tennis Court area. Run will begin promptly at 7:30 a.m. this Saturday, October 23rd.

For those that want to add miles, you can loop the course twice or join some of us who will be heading out on Red Fox Road (after the 5K route) for a LSD (long slow distance) run for a 10 mile total.

Tot Trot Training Run at Red Fox

2010-10-17T03:37:00.000-07:00

Once again, the TRC throws its support behind another local race. How lucky we are to live in such a great running community. Yesterday, members did a training run for the upcoming Tuesday School Tot Trot 5K at Red Fox Country Club.

Check back soon for the next training run to get ready for this fun new race benefiting a non-profit preschool serving the Polk/Landrum area for over 35 years. Visit www.tuesdayschool.org to sign up!

This Weekend

2010-10-04T13:57:00.000-07:00

Thanks for coming out in support of Ache Around the Lake! It was a beautiful morning to run around the lake and I hope everyone who came had a great time. Results are posted on www.achearoundthelake.org and professional race pics will be available in a couple of weeks at http://kellycphotography.com

This weekend, we have two running opportunities to share with you:

-there is a FANTASTIC half marathon AND 5K in Spartanburg on Saturday, Oct. 9th. If you are trained for higher miles, this is the challenge for you! The 5K looks fast and fun, too. Check it out atwww.irecycledoyou.net.

-we are gearing up to train for another local race called the Tuesday School Tot Trot 5K (1 mile fun run) at Red Fox CC on 11/20. TRC members April Kelley and Alissa Smith are organizing this event for a local non-profit preschool. We will begin training runs this Sunday at 7 a.m. at Red Fox. Park at the Club House. It's just going to be 3 miles around the course, but some may venture down Red Fox to Hunting Country for more miles (like me - trying to get those long, slow distance runs in if you want to join me). Check www.tuesdayschool.org to learn more about this awesome new race in town. Dinner that night at Red Fox, too!

It's so exciting that our little community now has 3 races in our backyard -- (Warrior Drive 5, The Ache & Now the Tot Trot).

Thanks for all you folks do to inspire each other and me!

Long Run Training Schedule Courtesy of Malone Coaching

2010-09-26T07:29:00.000-07:00

Coach Katie Malone of Malone Coaching wanted to share this with our members: "In order to help us all reach our potential I have scheduled some long runs on the Swamp Rabbit at Furman to help us get ready for B2B and Kiawah. Basically these runs will be run at your own pace but it will give you the chance to run with others who are your pace. We are starting at 7 AM because that is when it is light out. (Plan to arrive BEFORE 7 since we are in a group we will leave the parking lot at 7). Even if you are not running as far as the group you are certainly welcome to join us. I hope that this proves to be helpful to those of you who need a little added motivation on those long runs."

Last Official Ache Training Run & Sunday Long Run

2010-09-21T17:23:00.000-07:00

We're heading into our last training run for the upcoming Ache Around the Lake. We'll meet up this Saturday, September 25th, at 7:30 a.m. at Lake Lanier.

Also, some of us are training for late fall or winter half marathons, so there will be a long (slow) run scheduled for 7 a.m. on Sunday morning starting at the Harmon Field track. The route will most likely be either Warrior Drive and Clarence Rhodes Rd. and back depending on what people need to do.

Hope to see you there!

Sunday long run scheduled!

2010-09-17T15:33:00.000-07:00

We have a few folks coming out for a Sunday morning run starting at Harmon Field. Some will be doing long, slow miles (7-15). Some may just be doing an easy run of 3+ miles. The idea is to have some accountability even though we have different races/goals/training paces. We'll start at Harmon Field track at 7:00 a.m. this Sunday (9/19) and head toward Clarence Rhodes/Lynn Post Office and find our way to River Road and back.

The regular Ache training run will still be tomorrow morning at Lake Lanier at 7:30 a.m. I will not make it for that one, but for those that can go, have a GREAT run!

Saturday Run at Lake Lanier

2010-09-09T17:14:00.000-07:00

Hope you can join us for another run around Lake Lanier. Keep in mind point to point around the lake (like when we start at the Tea House) is 4.8 miles. To get the whole 4.97 or certified 8K, you have to add a wee bit more. The actual start of ACHE AROUND THE LAKE is on Butter Street and the course goes COUNTER-CLOCKWISE around the lake.

There will be three (3) water stops on the course for race day.

I will bring registration forms and flyers with me on Saturday morning. Be sure to sign up early so you can receive a $5 discount and receive a race T-shirt and logo'ed water bottle.

See you Saturday at 7:30 a.m. at the Tea House Restaurant. Thank you, Patty Otto, for letting us park there and supporting our race!

COURSE MAP: Ache Around the Lake 8K
Find more Runs in Landrum, South Carolina

A Real Running Community

2010-09-07T11:13:00.000-07:00

Look around, People! The Landrum/Tryon area is turning into a major running community! The TRC has really grown over the last several months, in part because of our commitment to supporting local races here in the Foothills. We enjoyed training for the Warrior Drive 5 in spring, and now we are gearing up for Ache Around the Lake this fall (Oct. 2nd).

There is another race - a 5K in late November - that will be announced soon and we'll have that to look forward to next. Then, we have many members training for endurance races like Half and Full Marathons for winter.

We really appreciate everyone's participation and positive attitude! When we meet up, the "good jobs" or "you can do its" make group runs a safe place to land. We are all there supporting each other in our individual efforts. And, while we train together, we all know that running is such a personal sport and when it's all said and done, it's just you crossing a finish line.

Let's keep the momentum going and continue our weekly run around the lake in training for The Ache (USATF-certified 8K) and The Ouch (2-mile fun run). Sign up now to get a T-shirt and water bottle (go to first 200) - go to www.strictlyrunning.com or download an entry form.

See you Saturday the 11th at 7:30 a.m.!

Scarlette

It gets easier!!!!

2010-08-25T15:31:00.000-07:00

Did you know that after running up hills week after week that your body will adapt to the stress and running those hills gets easier? This is one great reason to join us on Saturday mornings for our weekly Lake Lanier run!

We are in training for the Ache Around the Lake 8K that will be held Saturday October 2nd.
Join us Saturday, 8/28/10 at 7:30am for our third training session. Park by the Lake Lanier Tea House. All paces are welcome and encouraged to come!

A Runner's World article explains the proper form for tackling those hills:

HEAD: "Keep your head and chest up. Don't slouch," says Olympian Adam Goucher. Attempting to "grit out" a hill, many runners put their head down, which wastes energy by throwing off their form.

EYES: To keep your body upright, "fix your eyes directly ahead of you, not down at your feet," says cross-country champ Lynn Jennings. "You will sleekly move up the hill."

HANDS: "Keep your hands loose, no fists," says Jim Schlentz, who coached Olympian Kate Fonshell. Loose hands help your whole body stay relaxed.

LEGS: "Push your legs off and up, rather than into, the hill," says Goucher. This helps you feel "light," as if you're "springing" up the hill.

GOING UP: Run the first two-thirds of the hill relaxed, then slightly accelerate the last part, while carrying your pace over the top, says Schlentz. "Don't push too hard at the bottom of a hill," he says. "Then you're dead at the top."

BRAIN: "Visualize the crest of a hill 20 meters beyond where it really is, so you run to the top-and keep going," says Jennings. "I would tell myself, 'Up and over, up and over,' and would not relax till past the top."

TORSO: "Lean forward," says Jennings. "It maintains momentum."

ARMS: Coach and marathon champ Alberto Salazar emphasizes accelerated arm action to drive up a hill: "Concentrate on overusing the arms to really power up, so your running almost simulates sprinting." Your arms should form a 90-degree angle at the elbow, and swing straight back and forth, not across your body.

FEET: "Get up on your forefeet and take shorter strides," says Jennings. "Run with punctuation."

GOING DOWN: "Your feet should land underneath you," says Schlentz. "This produces minimal shock on the body." A shortened armswing will help shorten the stride.

WHY BOTHER?: Strength, efficiency, endurance. A study published in the Journal of Biomechanics found running on a steep grade at a fast pace achieved greater "muscle activation" in the legs and hip area than running at a slow pace.

SHORT ON TIME: Short hills provide maximum training effect with minimum injury risk, says elite coach Brad Hudson. Start with three or four repetitions up a hill about 60 to 80 meters long at top speed. Recover fully between runs.

DISTANT MEMORIES: Longer hills teach the body to recruit muscle fibers when they're fatigued. "This helps you develop a kick," says Hudson. Start with three or four reps of a hill 300 to 600 meters long. Recover fully between runs.

Hickory Nut Olympiad this Weekend!

2010-08-23T09:47:00.000-07:00

It's so awesome that we have such a top-notch event in our backyard! Hope you can participate in some part or all of it. Lots of fun for the whole family.

HICKORY NUT OLYMPIAD

2nd Training Run/Walk for Ache Around the Lake

2010-08-18T19:13:00.000-07:00

Join us Saturday the 21st at 7:30 am for 5 miles around Lake Lanier. This will be our second training run/walk for the upcoming Ache Around the Lake on October 2nd. We will have 2 groups: a WALKING group and a RUNNING group. We will go counter-clockwise around the lake from the Tea House. Please park there.

WALKERS: bring a water bottle (or put in sports drink if you're feeling a little dehydrated) and plan to RUN the flats and maybe some downhills and WALK the hills. It will be a great interval workout. Your heart rate will stay high on the walk up those hills and continue to burn calories. As you build each week, you'll find that you'll be running more and walking less. This is how it all begins.

RUNNERS: this is a good time to learn the hills and strategize. Those not familiar with the course may burn out quickly by not anticipating the upcoming hills.

Bring a friend, bring a pooch, bring a positive attitude...and let's get this party started!!!

Training Run and Walk for The Ache

2010-08-11T15:19:00.000-07:00

Join us this Saturday the 14th at 7:30 am for 5 miles around Lake Lanier. This will be our first official training run / walk for the upcoming Ache Around the Lake on Oct. 2nd.

After Coach Katie Malone taught running basics to walkers (and good reminders for more seasoned runners) at the recent Running Clinic, it's now time to put everything into practice.

We will have 2 groups: a WALKING group and a RUNNING group. Laura and I will go with the walkers and the runners will go on and do their thing. We will go counter-clockwise around the lake from the Tea House. Please park there.

WALKERS: bring a water bottle (or put in sports drink if you're feeling a little dehydrated) and plan to RUN the flats and maybe some downhills and WALK the hills. It will be a great interval workout. Your heartrate will stay high on the walk up those hills and continue to burn calories. As you build each week, you'll find that you'll be running more and walking less. This is how it all begins.

RUNNERS: this is a good time to learn the hills and strategize. Those not familiar with the course may burn out quickly by not anticipating the upcoming hills. As temps slowly cool down and humidity goes away (HA!), we'll all find our time getting a wee bit faster.

Bring a friend, bring a pooch, bring a positive attitude...and let's get this party started!!!

Scarlette

Do you like to Fartlek?

2010-08-02T05:41:00.000-07:00

If you do join us at the Harmon Field track on Tuesday 8/3/10 at 5:45am. After a short warm-up we will do a Fartlek workout. If you are not sure what it is you can Google the word and get tons of websites. At Runners World they have a simple definition:

Fartlek runs are a free-form version of speedwork done off the track. The term "fartlek" is a Swedish word that means "speed play." Runners use landmarks, like a tree, a mailbox, or a lightpost to pick up the pace from one landmark to another. In between designated landmarks, runners slow the pace to recover between the harder efforts. Some runners use a timed interval to simulate this technique. For example, run hard for 2 minutes, then easy for 1 minute. These runs are multi-purpose and help teach runners to shift gears by recruiting different muscle fibers and recovering after hard exertions.

You can make this workout and intense as you need it to be. If you are a new runner the intervals might just be alternating walking with short bursts of running. If you are experienced and have built a base mileage up you will want to go intense and really get your heart rate up.

The good thing about this workout is that you do not need any fancy equipment if you are just starting out. Simply increasing your intensity from point to point will do the trick to help you build your fitness.

If you are all about the numbers and want to track your heart rate bring your heart rate monitor and see how hard you can push yourself. You will want to alternate the levels of intensity from low (60-70% of max heart rate) to high (80-90% of your max heart rate).

If you do not know what your heart rate zones are then you have to do some homework. There are some basic formulas out there to use and some handy websites. You need to also know your resting heart rate - you need to take this first thing in the morning.

Here is a good website I found for finding Heart Rate Training Zones.

Disclaimer: Please consult with your physician before beginning or changing any exercise program or taking advice regarding your diet or exercise needs. Please keep in mind that the authors of this website are neither heath professionals nor registered dieticians. Any advice given is solely based on personal experience and research.

Ready to go!!!

2010-08-01T05:26:00.000-07:00

Yesterday's running clinic with Katie Malone of Malone Coaching was a huge success. Runners of all abilities came out to learn how to improve running form and get faster... everyone's ultimate goal! Katie shared with us some of the techniques of Chi Running, which is a method of running that is supposed to improve running efficiency, reduce injuries and ultimately increase speed. It is definitely a different feel that most of us were used to. Andy Millard, one of our club regulars, has been training with this method for several weeks and said it takes awhile to get used to the new form. I think this instuction gave us all something to think about and work towards. I know I would like to run with less pain and injury!

Katie deomonstrating form.

Here is the group practicing our form.

Many of us left the clinic with a lot of motivation to get out there and run more! This clinic was timed appropriately to help us get ready for many early fall races coming up. First up is our very own - Ache Around the Lake. What better way to get fit and enjoy running than in our own backyard!

In October there are also a couple of half marathons coming up. If you are looking for an additional challenge you can start a half marathon plan - you can train for the Ache and use it as a good, race-pace training run to help you prepared for a half.

The two half's coming up that you still have time to train for are the iRecycle half in Spartanburg on Saturday October 9th 2010. The other one is the Spinx Runfest half on Saturday October 30th 2010.

Whatever race you pick - you need to start training soon! Hal Higdon has a variety of trianing programs for all levels of runners and for all distances. His 8K training plan is 8 weeks long - if you are going to train for the Ache that means you need to officially kick off your training on Monday August 8th.

We are currently holding two regular group runs; Tuesday mornings at the track at Harmon Field and Saturday morning at various locations. These two group opportunities are a great way to enjoy the training with others and help keep you motivated and on track. I hope to see you there!

Running 101

2010-07-21T17:43:00.000-07:00

Suddenly, there are a lot of runners in Polk County! Whether they are running around the track at Harmon Field or hitting the trails at F.E.N.C.E. or climbing the hills around Lake Lanier, these runners—both beginner and seasoned—are enjoying the beauty of this area via the strength of their legs. It is in that spirit that the Tryon Running Club and Malone Coaching will present a first-ever RUNNING CLINIC on Saturday, July 31st at 7:30 a.m. at Harmon Field track.

Triathlete and Coach Katie Malone will teach “Running 101” that will include warm-up, stretching, running form/ biomechanics, group skills and drills, individual evaluation of running form, and Q&A. Coach Katie will be there for one hour and participants should be prepared to run/walk 2-3 miles. Students K-12 may attend for free, while the cost for non-students is $10.

Tempo Run

2010-07-17T07:15:00.000-07:00

Let's meet Sunday, July 18th at Harmon Field at 7:00 a.m. for a TEMPO RUN of 4-5 miles following the Warrior Loop. Click here for how to find your tempo pace and why this is such an important run: www.facebook.com/topic.php?uid=161322127860&topic=15406

Hope to see you there!
Scarlette

Saturday, July 10th Run at Lake Lanier

2010-07-08T07:46:00.000-07:00

Please join us for the 4.8 mile loop around Lake Lanier this Saturday at 7:00 a.m.

Park at the Tea House and try to be on time so we can take a nice group shot before we head out.

Remember: lots of hills and switchbacks!

Bring fluids - it's sure to be a hot one!

Scarlette

Track workout Tuesday 7/6/10

2010-07-04T16:31:00.000-07:00

Now that the festivities of the 4th of July holiday are over let's get together for a new interval workout. I found this interval workout on Running Times online. It was listed in an article to prevent summer burn-out. It looks like something different to try.

Tuesday 7/6/10, 5:45 AM
Harmon Field

Seven by Seven

7 intervals of 7 minutes each:

5 minutes run fast, 2 jog
4 run fast, 3 jog

3.5 fast, 3.5 jog

3 fast, 4 jog

2.5 fast, 4.5 jog

2 fast, 5 jog

1 fast, 6 jog

As you progress through the workout the intervals should get faster and faster.

See you there!

Tuesday, 6/22 - Track workout

2010-06-20T17:10:00.000-07:00

Are you as fit as a World Cup soccer referee? In honor of the World Cup we will be having a theme track workout on Tuesday 6/22. Meet at Harmon Field at 6:00AM for a tough workout. We will do a warm-up, the referee workout and a cool down.

The referee workout is as follows, you can do as many as you can, as time permit...s.

6 x 40 meters (refs must complete 40 meters in 6.2 seconds!)
20 x 150 m w/50m walk in between (refs must complete 150m in 30 seconds, and the 50 m walk in 35 seconds! INSANE!)

I might get there early so if anyone wants to warm-up SUPER early let me know!

Lake Lanier group run!

2010-06-16T19:03:00.000-07:00

Please join us this Saturday morning, 6/16, for a beautiful run around Lake Lanier. We will meet at the Lake Lanier Tea House at 7:30 and head out. All paces of runners and walkers are welcome. It is a 5 mile loop - nobody will get lost. There are lots of hills so be ready to work.
See you there!

Early morning here we come!

2010-06-14T18:09:00.000-07:00

For two days in a row we are going to get out and run first thing in the morning. Today five us of met for a 3 mile workout that included a mile long run up Vineyard Rd. Despite the early morning it was HOT outside.

We are meeting again tomorrow, Tuesday 6/15, at 6:00am at Harmon Field for some track work. All paces are welcome! Track work is fun with a group; everyone can do their own thing at their own pace but we are all together for moral support. Please join us!

Thursday morning run

2010-06-10T02:57:00.000-07:00

Thursday 6/10, let's meet at Harmon Field at 8:00am for a 3-4 mile run.

Early Morning Fun!

2010-06-08T17:45:00.000-07:00

We had a great time this morning during our early morning track workout!

Track on Tuesday

2010-06-06T15:56:00.000-07:00

June 8th at 7:00 a.m.

Harmon Field Track

Warm-up
4X400s
Cool down

Hope to see you there!

HOT RUN!

2010-06-06T06:28:00.001-07:00

Thanks to those who came out to do our first 'long run' in the June heat.

Endurance Run TOMORROW 8:00 a.m.

2010-06-04T03:26:00.000-07:00

We've done some hill training, some speed work...now let's finish up the week with a longer, endurance run. This will be good for those nearing the beginning of half marathon training and for all of us - especially those trying to acclimatize to this June heat.

Meet at the Harmon Field track to park. Route will be out and back from there to River Road (gravel, flat!)...can determine distance tomorrow, but 6 or 7 total (3+ out and back).

Your pace should be at least a minute t0 two minutes slower per mile based on your fitness level. This is an endurance run.

Bring nutrition and fluids!

See you tomorrow morning (Sat.) at 8:00 a.m.

Memorial Morning Lake Run

2010-05-26T08:10:00.000-07:00

Congrats to all of our club members who participated in last week's local race! Many placed or PR'ed. Great morning to run.

Please join us on Memorial Day (Monday) for an 8:30 a.m. run at Lake Lanier. Bring water and we'll group according to pace. Run-walkers welcome! Many people run the flats/downhills and walk the hills when they start running this course.

Warrior Drive 5 - Sign Up Now!

2010-05-17T15:56:00.000-07:00

Last training run last Saturday - thanks for coming out!!! See you at the start (or the finish) on May 22nd. http://www.warriordrive5.com/.

Home Stretch Training...Warrior Drive Run

2010-05-11T10:07:00.000-07:00

Next Group Run: Sat., May 15th at 8:30 a.m.

Join us for the final training run for the Warrior Drive 5 race that's coming up on May 22nd! Meet at the track at Harmon Field.

We'll do 4-5 miles and group according to pace. Walkers welcome!

For more race info, go to http://www.warriordrive5.com/.

Track Workout Sat., May 8th at Polk County HS

2010-05-06T17:41:00.000-07:00

Hope you can join us for some speed work at the track this Saturday. We'll have workouts that can be modified for your pace. Bring water or sports drink...the humidity is kicking in!

Meet at the track at Polk County High School at 8:30 a.m. on 5/8.

Laura & Scarlette

Vineyard / Warrior Run: Sat., May 1st at 8:30 am

2010-04-27T04:59:00.000-07:00

Hope to see you this Saturday, May 1 at 8:30 am at the Harmon Field Track where we will start the Warrior Drive run, but detour up Vineyard Rd. -- a very long hill that will remind you of the Bridge Run in Charleston. Once you conquer that, it's all downhill or flat. Total distance approx. 4.5 miles. Great workout to strengthen those legs!

Bring water. Bring a friend!

Laura & Scarlette

Another nice run!

2010-04-24T07:15:00.000-07:00

The rain held off for us today and we got another good run in around Warrior Loop. We had two new people join us today - our little club is catching on! We will figure out what the route will be for next week and post it soon! Also join us on Facebook!

Warrior Loop Saturday 4/23

2010-04-21T05:43:00.000-07:00

Let the countdown begin! We are one month away from Tryon's Warrior Drive 5 race that will be held Saturday May 22. It is a beautiful course at the foot of Warrior Mountain. The race is walker friendly so everyone is encouraged to come out and enjoy the event!

In preparation for the event we will hold a group run Saturday April 4/23 at 8:30. Just like the race, all paces are welcome.

There is a chance of thunderstorms on Satruday, but hopefully we will have a window of opportunity in the morning to run.

We look forward to seeing you!

Let's Hit the Trails

2010-04-13T06:59:00.000-07:00

Tryon Running Club will meet up at 8:00 am (vs. the usual 8:30) this Saturday, April 17th, for a beautiful train run on the Tom Raymond Fitness Trail behind St. Luke's Hospital. Park in the Emergency Department parking lot behind the hospital. Don't forget your trail shoes or old running shoes and water!

We'll probably running 3-5 miles depending on how many laps we do. Some of us will have GPS running watches for distance.

"Build it...and they will come."

2010-04-10T09:47:00.000-07:00

Well, that's exactly what happened! We put the word out that there IS a Tryon Running Club and you came! Not sure if it was Kevin Costner in "Field of Dreams" or Teddy Roosevelt who originated that quote, but it holds true today for us.

We had an awesome group this morning to lap around Lake Lanier. It was the perfect spring morning -- blossoming dogwoods and azaleas lining the roadway and mild temps.

Spread the word that we are here and bring a friend to the next run!

Stay tuned and we'll post another group run for next weekend.

Scarlette

Next Group Run: Sat., April 10th at Lake Lanier

2010-04-04T04:35:00.000-07:00

Awesome group from our last run!

Our goal this Spring is to find 4-5 mile local routes that highlight the beauty of this long-awaited season. The last two runs we did starting at Harmon Field and taking Warrior Drive back around in a loop. Our next run will be at Lake Lanier. We will tackle the hilly course as best we can, not looking to PR or go crazy.

We will group according to pace / strategy. Some may want to run the whole thing. Some may want to run the flats/downhills, and walk the hills, and some may want to do the opposite -- power up the hills, walk the flats for recovery. It's 4.8 miles point-to-point unless you do the Ache Around the Lake route which starts on Butter Street to get an even 5 miles.

While we are a "running club", we welcome and encourage walkers who want to try running or adding running to their workouts. Please join us - the lake is a great place to add a little running because it's an interval course that often forces avid runners to take a little walk break every now and then.

Let's park at the beautiful Tea House restaurant and meet at 8:30 a.m. Saturday, April 10th. Bring water!

Find us on Facebook: Tryon Running Club.

Scarlette

We're Up and Running AGAIN!

2010-03-31T04:41:00.000-07:00

Many members of the Tryon Running Club took a little winter break for various reasons -- training, weather, travel...but we are back and ready to hit the roads and trails this beautiful spring.

Please join us this Saturday, April 3rd at 8:30 a.m. at Harmon Field track for a group run around Warrior Drive. We'll run the 5 mile course of the new Warrior Drive 5 race to be held on May 22nd. Check out their site and register! www.warriordrive5.com.

We'll group according to pace and do encourage run-walkers to join us.

Please check our Facebook page - we've used that one more than this site because it's easier to message people and more interactive.

Hope to see you soon!

Scarlette

Wednesday Morning Meet-Up / Change

2009-10-15T03:52:00.001-07:00

We had a few that were going to meet up tomorrow, but we all have last minute conflicts (illness especially).

If anyone else still wants to meet up, it's still a terrific run. Start at Harmon Field doing the Warrior Drive loop. It's a nice 4 miles with a gradual incline. Be there at 8:15 and park near the restrooms.

Statement of Purpose

2009-10-15T03:43:00.000-07:00

For those of you new to the Tryon Running Club, we are just a group of active people who enjoy social running and run/walking. You don't have to be a full-fledged 7 minute mile runner to join. I know I'm not. But if you think you want to ramp up your power walking to include running intervals, then work your way up from that, then this is a terrific group to hang with!

There are no membership dues. You just show up at a meet-up when you can, and have fun. Bring a friend.

We will have regularly scheduled runs posted on this page, so please check back. Also, if you have a suggestion for a new route, please let us know. We need variety!

Also, we'll post links to area races to give you goals to train for, etc. Again, please contribute articles/races/interesting links! This site is like a forum.

Happy Trails!
Scarlette

We Are Not Extinct!

2009-09-06T10:29:00.000-07:00

Hi Everyone,

I know it seems this club is no longer, but we are still here, just manifesting in a different form. Many of our followers are gearing up for Ache Around the Lake 8K in the Landrum/Tryon area at Lake Lanier. To help get runners and walkers ready for The Ache, I started a group that meets up periodically to train for this hilly 4th annual road race. Once the race is over on October 10, 2009, we'll start the Tryon Running Club up again and hope you'll join us.

If you are interested in joining us for the Ache Training Group, check us out here: http://www.facebook.com/profile.php?id=536190668&ref=name#/group.php?gid=110563776215&ref=ts

Otherwise, we hope you'll join us this fall for some fabulous cooler runs!

Scarlette

Hiatus

2009-04-08T06:41:00.000-07:00

We'll be taking a hiatas from our Thursday night runs, but the "club" is still intact.

If you are interested in getting another weekly group run together on a Tuesday evening, I'd be glad to join. I'm looking for 5-6 miles max for these runs at tempo. Please contact me via this email or blog if interested.

Thanks and Happy Spring Running!

Scarlette

PS - I love to lap Lake Lanier and Warrior Drive from Harmon Field...

Back on Track

2009-03-08T11:16:00.000-07:00

Literally! Some of us are going to do speedwork at the Harmon Field track this Thursday, March 12th at 6 PM. It will be nice to have more daylight and moderate temps.

Hope to see you there!

Scarlette

In Training

2009-01-31T04:51:00.001-08:00

Thanks to those who joined us Thursday night for our weekly run. Most of us are training for an event--Hilton Head Half Marathon (2/7); Myrtle Beach Marathon (2/14); Mercedes Marathon in Birmingham (2/15) and the Cooper River Bridge Run in Charleston (4/4).

We made a few laps around Harmon Field at a comfortable pace on one of the prettiest winter nights yet--clear and about 40 degrees.

This group welcomes all levels from beginners to the seasoned marathoner. Bring a friend and come out for a fun run any Thursday night. We hope to add another weekly run as Spring approaches so stay tuned...

Beautiful Night!

2009-01-23T07:31:00.000-08:00

Last night our group was small - only 3 of us but the cold calm night made for perfect running conditions. One person stayed at the track to work up endurance by walking and running and the other 2 went out to run the Warrior Drive loop. Out on the road we still had about 15 min of day light but then we used a new clip on tail/rump light as well as headlamps to safely complete the loop.

Reedy River 10K DISCOUNT!

2009-01-23T07:28:00.000-08:00

If you are planning on running this race please stop by Run In (Greenville off Augusta Rd) and sign up to run as a part of the I-Run group, with Bea as your team captain…the benefit…you can run for just $15!
The key is going into the store to sign up before Feb 1st – BRING A CHECK OR CASH!

Cold Start

2009-01-16T06:21:00.000-08:00

Welcome, everyone, to the Tryon Running Club blog site!

We officially started our running club last night at Harmon Field around 6 PM. Seven of us crazy adventurers braved the almost record breaking cold -- including a biting wind chill -- to run a few laps around the perimeter of Harmon Field. My car thermometer registered about 28 at 7 PM, but the 15-20 mph gusts made that worse.

Actually, it wasn't that dramatic. If we'd met this morning at 6 AM with 14 degrees and zero wind chill, then yes, there would be a story to tell.

We hope more runners and wannabe-runners will come out and join us each Thursday at 6 PM at the HF Track. The meeting date will probably change, but we'll keep this for now. If there is interest in a Tuesday or Thursday AM (8:30 or 9) meeting time, I can set that up, too.

If you're concerned about how fast you run, don't be. We'll break up into groups according to ability if necessary. This is mainly about having fun and meeting other runners!

See you soon!

Scarlette Tapp
tryonrunners@gmail.com