In case you missed today's exciting news, Savannah will be a host city beginning in 2011 for the Rock 'n' Roll Marathon and Half Marathon! Frank Shorter was on hand today to make the official announcement and partake in this amazing event in our back yard. The event will be held on November 5, 2011. Registration is now available, the first 500 runners will receive a discount on race entry.
Thursday, September 23, 2010
Wednesday, July 21, 2010
Pacers on the go!!!
Palmetto Pacers on the go!!!
Great job to all our members that ran the First Annual Chance for a Cure 8K & 5K on Saturday May 8th. Everyone had an amazing performance and helped support the Lupus Foundation raise over $2000!
(Full results are posted on the " upcoming races" tab)
Great job to all our members that ran the First Annual Chance for a Cure 8K & 5K on Saturday May 8th. Everyone had an amazing performance and helped support the Lupus Foundation raise over $2000!
(Full results are posted on the " upcoming races" tab)
Friday, July 16, 2010
Running in the Heat of the Summer
Article of the Month:
Running in the Heat of the Summer
“Some like it hot. Baseball pitchers, surfers, and bathing beauties, are typically first in line. But long-distance runners, be they serious racers or fitness joggers are usually less enthused,” said Mark Will-Weber, former senior editor at Runner's World Magazine, cross-country and track coach at Moravian College, and author of two books on running.
“Although most runners are pleased when they can finally forgo their winter running gear for a pair of shorts and a singlet in those balmy days of spring, soaring summer temperatures bring on special problems. Rising mercury can make running uncomfortable and, at its most extreme, even potentially dangerous with the likes of heat stroke and severe dehydration.” Will-Weber continued.
Here's some quick tips on how to handle the heat when it comes barreling in with all the sizzle of a Roger Clemens fastball.
DRESS FOR THE TEST
Those cotton running t-shirts you get for entering a race are probably fine for the post-event picnic, but when temps rise (70 degrees and above) and humidity hovers (50 percent and up) then it's time to get it in gear-special summer running gear, that is. Think light weight and light in color. Micro-fiber wear (such as "CoolMax") with mesh is the way to roll. If you run in a singlet (a racing vest without shoulder covering), don't forget to lather on the sunscreen (preferably something above SPC 25).
THINK A LITTLE SHADY
Go for the shade--and go for the shades. A running route beneath a canopy towering maples and oaks is a better choice than a tree-less urban thoroughfare, choked with cars-and exhaust fumes. Trees (and grasses), however, can kick up your allergies. Because pollen packs more of a punch when it gets blown around (in your eyes and up nostrils), think about a pair of light-weight running shades.
Sunglasses help against pollen and protect against the sun at the same time. Allergy suffers also do well to plan their workouts in late afternoon or early evenings, since pollen levels tend to be higher between dawn and mid-morning.
BOTTOMS UP
Drink before you run, and drink during your run. Even a 30 minute jog on a warm July day might require 16 ounces of fluid. Don't trust your "thirst mechanism" to get you "on the level" in terms of fluid; by the time runners feel thirsty, it's usually too late. The body can't replenish fluids as rapidly as it sweats on those true "dog days."
Remember that some decongestants (such as allergy suffers might take) can also contribute to dehydration; likewise for other popular beverages such as coffee and alcohol. (So save that mug of beer for several hours after your run!)
Sports drinks have a bonus of replenishing glucose (which will give your blood sugar a quick "boost") and salt, but pure cool water is still a great way to go. On race days, I sometimes like to try a "half and half"- half sports drink, half bottled water.
TURN THAT STUFF OFF!
My father used to yell that up the stairs when I was booming the Rolling Stones on my stereo way back when. Turning it off is actually a good idea if you are out running; leave your portable music for the beach. Why? Because you really take away one of your most valuable "safety senses"- hearing - if you insist on "plugging in" while you're running. You might not hear that mountain biker yell "On your left!" when he comes screaming down the trail behind you-regardless if you're listening to "The Sex Pistols" or Mozart.
THE COMPETITIVE EDGE (Two Good Tips For Free)
Beginning runners competing in races can sometimes get anxious when it comes to taking sports drink or water at the aid stations. Here's how to "handle it":
First, try to get a cup near the end of the aid station table; that way you'll avoid a lot of the "traffic" from other runners stopping at the same table. The trick is to avoid "rush hour."
Second, "pinch" the paper cup-don't try to grab it with an open palm because when you're fatigued from racing, you just might drop it. Instead, pinch the cup at the top-so that as you glance down at cup, you will see a "figure eight". Using this method will allow you to hang onto the cup, and down its contents with greater ease because your "pinch" has helped you form an easy-to-drink-from funnel.
How often are YOU drinking? The results from our last Poll are in
Running in the Heat of the Summer
“Some like it hot. Baseball pitchers, surfers, and bathing beauties, are typically first in line. But long-distance runners, be they serious racers or fitness joggers are usually less enthused,” said Mark Will-Weber, former senior editor at Runner's World Magazine, cross-country and track coach at Moravian College, and author of two books on running.
“Although most runners are pleased when they can finally forgo their winter running gear for a pair of shorts and a singlet in those balmy days of spring, soaring summer temperatures bring on special problems. Rising mercury can make running uncomfortable and, at its most extreme, even potentially dangerous with the likes of heat stroke and severe dehydration.” Will-Weber continued.
Here's some quick tips on how to handle the heat when it comes barreling in with all the sizzle of a Roger Clemens fastball.
DRESS FOR THE TEST
Those cotton running t-shirts you get for entering a race are probably fine for the post-event picnic, but when temps rise (70 degrees and above) and humidity hovers (50 percent and up) then it's time to get it in gear-special summer running gear, that is. Think light weight and light in color. Micro-fiber wear (such as "CoolMax") with mesh is the way to roll. If you run in a singlet (a racing vest without shoulder covering), don't forget to lather on the sunscreen (preferably something above SPC 25).
THINK A LITTLE SHADY
Go for the shade--and go for the shades. A running route beneath a canopy towering maples and oaks is a better choice than a tree-less urban thoroughfare, choked with cars-and exhaust fumes. Trees (and grasses), however, can kick up your allergies. Because pollen packs more of a punch when it gets blown around (in your eyes and up nostrils), think about a pair of light-weight running shades.
Sunglasses help against pollen and protect against the sun at the same time. Allergy suffers also do well to plan their workouts in late afternoon or early evenings, since pollen levels tend to be higher between dawn and mid-morning.
BOTTOMS UP
Drink before you run, and drink during your run. Even a 30 minute jog on a warm July day might require 16 ounces of fluid. Don't trust your "thirst mechanism" to get you "on the level" in terms of fluid; by the time runners feel thirsty, it's usually too late. The body can't replenish fluids as rapidly as it sweats on those true "dog days."
Remember that some decongestants (such as allergy suffers might take) can also contribute to dehydration; likewise for other popular beverages such as coffee and alcohol. (So save that mug of beer for several hours after your run!)
Sports drinks have a bonus of replenishing glucose (which will give your blood sugar a quick "boost") and salt, but pure cool water is still a great way to go. On race days, I sometimes like to try a "half and half"- half sports drink, half bottled water.
TURN THAT STUFF OFF!
My father used to yell that up the stairs when I was booming the Rolling Stones on my stereo way back when. Turning it off is actually a good idea if you are out running; leave your portable music for the beach. Why? Because you really take away one of your most valuable "safety senses"- hearing - if you insist on "plugging in" while you're running. You might not hear that mountain biker yell "On your left!" when he comes screaming down the trail behind you-regardless if you're listening to "The Sex Pistols" or Mozart.
THE COMPETITIVE EDGE (Two Good Tips For Free)
Beginning runners competing in races can sometimes get anxious when it comes to taking sports drink or water at the aid stations. Here's how to "handle it":
First, try to get a cup near the end of the aid station table; that way you'll avoid a lot of the "traffic" from other runners stopping at the same table. The trick is to avoid "rush hour."
Second, "pinch" the paper cup-don't try to grab it with an open palm because when you're fatigued from racing, you just might drop it. Instead, pinch the cup at the top-so that as you glance down at cup, you will see a "figure eight". Using this method will allow you to hang onto the cup, and down its contents with greater ease because your "pinch" has helped you form an easy-to-drink-from funnel.
How often are YOU drinking? The results from our last Poll are in
Tuesday, December 8, 2009
Onward and upward!!!!
Another successful day in the young life of the Palmetto Pacers Running Club! We met with our "web master" this morning to work on the layout and timing for the launch of the Palmetto Pacers OFFICIAL website!!! We should have it up and running by the end of the year and will continue to tweak it for the next few months.
We also met with the Owner of Sports Addiction in Bluffton, SC, Jim Buser. Sports Addiction is located at 70 Pennington Dr in the Village at Sheridan Park (behind Sonic) in Bluffton. Palmetto Pacers and Sports Addiction will be partnering and all ACTIVE members will receive a discount with your membership card. I would like to personally thank Jim and Sports Addiction for this generous offer!
Our Sunday morning runs will leave from Jim's newly acquired Bagel shop at the entrance of the Village at Sheridan Park (next to Sonic) each week at 8:00am. Jim has also extend our member discount at his bagel shop! What more could we want!! Please stop in and thank Jim and his staff at both locations.
SPEED TEASER!!! I have begun planning our weekly track workouts which will begin after the first of the year at the Bluffton High School Track complex. More information to come!!!
That's all folks! Talk to you soon!!!
We also met with the Owner of Sports Addiction in Bluffton, SC, Jim Buser. Sports Addiction is located at 70 Pennington Dr in the Village at Sheridan Park (behind Sonic) in Bluffton. Palmetto Pacers and Sports Addiction will be partnering and all ACTIVE members will receive a discount with your membership card. I would like to personally thank Jim and Sports Addiction for this generous offer!
Our Sunday morning runs will leave from Jim's newly acquired Bagel shop at the entrance of the Village at Sheridan Park (next to Sonic) each week at 8:00am. Jim has also extend our member discount at his bagel shop! What more could we want!! Please stop in and thank Jim and his staff at both locations.
SPEED TEASER!!! I have begun planning our weekly track workouts which will begin after the first of the year at the Bluffton High School Track complex. More information to come!!!
That's all folks! Talk to you soon!!!
Saturday, December 5, 2009
Enmark Savannah River Bridge Run 2009
I've said it once and I will say it again! What a cold and wet morning... but it turned into a perfect day to run the 2009 Enmark Savannah River Bridge 5K and 10K. The rains stopped about 5 mins after the 5K started on Hutchinson Island and the winds held off making for a smooth run up and over the Bridge. A light mist was falling as the 10K and Double pump runners toed the line. It was a great turnout and both Holly and I were more than pleased with our performance this year! Hope to see you out at our next run at the Squat-n-Gobble at 5:45pm on Wednesday Dec. 9th.
For a race over view check out: http://bit.ly/6MDseq
Thursday, December 3, 2009
It's Official!!!!
We had our first meeting last night, Wednesday Dec 2nd at 5:30pm... and of course we happen to have one of the worst storms of the year going on at the same time! However, we did have two potential members come out, John and Paul. We chatted for a while at the Squat-n-gobble before Paul and I hit the road to get in a wet and chatty 3 mile run. Our next run will be on Wednesday Dec 9th, at 5:45pm at the Squat-n-gobble again (please be sure to park in the consignment store parking lot across Pin Oak Rd) we will have a 3 mile and a 5 mile group! Hope to see you there!!!
Tuesday, December 1, 2009
Highlighted Club Member - John Woodring
As we continue to grow and expand the basis of our club, we will be high lighting a current member each week to put faces to the club! Our first high lighted member is a runner from Bluffton:
Name: John Woodring
Born: 4/25/62
High School: Spartanburg (SC) High School
What got you into running/ racing? Needed to shed some pounds for health reasons.
What is your greatest running/ racing moment? Finishing this year's Nike+ Human Race 10K after an injury
Favorite race? Why? Any race my son PR's in. Hey, I'm a Cross Country Dad!
Goals for 2010? Get to 1000 miles on Nike+ and running a sub-10 minute pace
Favorite running/ racing movie or book? Why? Chariots of Fire (yeah, I know its over done but it is good and I'm a soccer player)
Born: 4/25/62
High School: Spartanburg (SC) High School
What got you into running/ racing? Needed to shed some pounds for health reasons.
What is your greatest running/ racing moment? Finishing this year's Nike+ Human Race 10K after an injury
Favorite race? Why? Any race my son PR's in. Hey, I'm a Cross Country Dad!
Goals for 2010? Get to 1000 miles on Nike+ and running a sub-10 minute pace
Favorite running/ racing movie or book? Why? Chariots of Fire (yeah, I know its over done but it is good and I'm a soccer player)
We look forward to seeing out on the road with John and the rest of our crew soon! Check out our latest schedule on www.meetup.com under Palmetto Pacers! See you at the finish line!
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