Greenville Track Club

[02/16/21]   GTC workouts for week of February 15-21, 2021:

I have two workouts for you this week.

For the Trailblazer Park workout tonight (see signup link below):

10-min. EZ warmup
6 x 400m, 400m recovery intervals
Cool-down, your choice

For the virtual (Do-Anywhere-Anytime) workout:

10-min. EZ warmup
2 x 1 min. speed, 1-min. recovery intervals
2 x 2 min. speed, 1-min. recovery intervals
3 min. speed, 3 min. recovery
2 x 2 min. speed, 1-min recovery intervals
2 x 1 min. speed, 1-min. recovery intervals
10 min. EZ cool-down

Just a reminder: you can jog or walk the recovery intervals or whatever combination you want. The important thing is that you keep moving between speed repeats. Studies show that a moving recovery is better for your cardiovascular system than just standing around between repeats.

We're going to do the GTC Traveling Tuesdays at the Track at Trailblazer Park, Travelers Rest again next week, starting at 5:30 pm. This workout will be limited to 10 people, but if that works out well and/or COVID numbers go down, we will gradually expand it. We are starting at 5:30 because the track has no lights; but when the days lengthen enough, we will go to 6:00. We will start at Trailblazer, but may move around from week to week. We will not return to Greenville High until we are given permission. Bring your own water and a face covering. Registration (free) is through RunSignUp and is mandatory due to the size limit: https://runsignup.com/.../GTCTravelingTuesdaysattheTrack

INTRODUCING the Blarney Stone Run (5k), March 20 at Hampton Station: https://runsignup.com/Race/SC/Greenville/BlarneyStoneRunStay strong, keep moving, and as always, message me with any questions or feedback.

ASICS GTC-ELITE Athletes at Top of South Carolina Road Rankings

gtc-elite.org Annie Rodenfels of ASICS Greenville Track Club-ELITE continues to lead the South Carolina Road Rankings that were published on February 11th. Rodenfels set a SC state record for the road 5K of 16:09...

Sadly, one of our beloved long time members Bill Lyles has passed. Bill was a past board member and long time GTC Corporate Shield Director. He liked to race, but when he couldn't he was the ultimate volunteer. He will be greatly missed. In addition to running, he was a cyclist having completed the Mount Mitchell ride 21 years in a row through 2019.

[02/11/21]   For our upcoming Green Valley Road Race:
Online registration is open until 11:59 p.m. ⚡Thursday, February 11. ⚡
Register for the 5- or 10-mile races and either...
📍Run on race day (2/13)
📍Run the course anytime between now and race day and submit your time by race day to [email protected]
👉Packet pick up and day-of registration will begin at 7:00 a.m. on race day at Hampton Park Baptist Church.👈
Register now: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace
#greenvalleyroadrace

[02/10/21]   GTC Do-Anywhere-Anytime workout for week of February 8-14, 2021:

I kept the group workout the same this week and I'm not going to change the virtual one much either, as I want to give people who may not have done speedwork in a while a chance to get out there. As with last week, if you feel like you need to do more, throw in 1 to 3 one-minute repeats at the end:

10-min. EZ warmup
3 x 1 min. speed, 1-min. rest intervals
3 x 2 min. speed, 1-min. rest intervals
3 x 1 min. speed, 1-min. rest intervals
10 min. EZ cool-down

We're going to do the GTC Traveling Tuesdays at the Track at Trailblazer Park, Travelers Rest again next week, starting at 5:30 pm. This workout will be limited to 10 people, but if that works out well and/or COVID numbers go down, we will gradually expand it. We are starting at 5:30 because the track has no lights; but when the days lengthen enough, we will go to 6:00. We will start at Trailblazer, but may move around from week to week. We will not return to Greenville High until we are given permission. Bring your own water and a face covering. Registration (free) is through RunSignUp and is mandatory due to the size limit: https://runsignup.com/.../GTCTravelingTuesdaysattheTrack

There is still time to sign up for the Green Valley Road Race this weekend! It's going to be a little different this year in terms of location, but it will be an in-person event with protocols similar to those implemented at the Paris Mountain Road Race. Registration is open: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace .

INTRODUCING the Blarney Stone Run (5k), March 20 at Hampton Station: https://runsignup.com/Race/SC/Greenville/BlarneyStoneRun

Stay strong, keep moving, and as always, message me with any questions or feedback.

GTC Green Valley Road Race

Just ❗5 days❗ until the 2021 Green Valley Road Race! There's still time to register: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace
We're looking forward to a great race day and crossing our fingers 🤞 for no rain until the race is over. Are you ready? #greenvalleyroadrace
GTC Green Valley Road Race
RUNSIGNUP.COM
GTC Green Valley Road Race
The GTC Green Valley Road Race is on Saturday February 13, 2021. It includes the following events: GTC Green Valley Road Race 10 Mile and GTC Green Valley Road Race 5 Mile.

runsignup.com The GTC Green Valley Road Race is on Saturday February 13, 2021. It includes the following events: GTC Green Valley Road Race 10 Mile and GTC Green Valley Road Race 5 Mile.

Victor Pataky: Reminiscing and Embracing the Run

gtc-elite.org The first question I was asked upon making the move to Greenville, SC was, “What does being a professional runner mean to you?” Bill Keesling (president of ASICS GTC-ELITE) presented that to me...

Garcia & Rodenfels Garner 2020 South Carolina Performances of the Year Honors

gtc-elite.org South Carolina USATF Record Keeper Bill Marable has published the 2020 South Carolina Open and Age Group rankings and the year's Top Performances. ASICS Greenville Track Club-ELITE's Eduardo Garcia...

[02/03/21]   GTC Do-Anywhere-Anytime workout for week of February 1-7, 2021:

I'm going to give you something short and simple again this week. Last night's track workout was just 5 x 400, as I wanted to do something for people who had not done track work in a while. So this week's workout will be 6 x 2 minutes with the usual 10-minute warmup and cool-down with 1-minute rest intervals in between. If you feel like you need to do more, throw in 1 to 3 one-minute repeats at the end.

We're going to do the GTC Traveling Tuesdays at the Track at Trailblazer Park, Travelers Rest again next week, starting at 5:30 pm. This workout will be limited to 10 people, but if that works out well and/or COVID numbers go down, we will gradually expand it. We are starting at 5:30 because the track has no lights; but when the days lengthen enough, we will go to 6:00. We will start at Trailblazer, but may move around from week to week. We will not return to Greenville High until we are given permission. Bring your own water and a face covering. Registration (free) is through RunSignUp and is mandatory due to the size limit: https://runsignup.com/.../GTCTravelingTuesdaysattheTrackThe

Green Valley Road Race is going to be a little different this year in terms of location, but it will be an in-person event with protocols similar to those implemented at the Paris Mountain Road Race. Registration is open: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace .

Stay strong, keep moving, and as always, message me with any questions or feedback.

Garcia Named USATF SC Long Distance Runner of the Year for 2020

gtc-elite.org The information below was provided by Bill Marable, the USATF South Carolina State Record Keeper.

[02/02/21]   Congratulations to our own Eddie Guarcia of GTC Elite on being named 2020 SC Long Distance Runner of the Year. It's just another accomplishment along with his many others.

GVRR 2021 preview

⚡️Just 2 weeks until GVRR 2021! ⚡️
With a new course this year, we thought we'd give you a visual preview of the course so you can train with confidence in this last stretch and know what to expect on race day.
Not signed up yet? Register now: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace
👉 Register to run on race day (2/13) or to race virtually anytime now until 2/13.
👉 5-mile and 10-mile certified courses
👉 $30/runner
https://youtu.be/GxW4sNeP--I

youtube.com

ASICS GTC-ELITE Adds Dr. Dane Pierce To Board of Directors

gtc-elite.org ASICS Greenville Track Club-ELITE, a non-profit post-collegiate, Olympic-development program, has added Dr. T. Dane Pierce to its Board of Directors. "We are excited to add Dr. Pierce to our...

[01/27/21]   GTC Do-Anywhere-Anytime workout for week of January 25-31, 2021:

Hope your January has gone well so far. It may be cold out there now, but warmer and better days are ahead!

Here's your workout for this week:

10 Minutes EZ warmup
7 x 2 minutes speed, 1 min. EZ recovery between
1 min. speed
10 min. EZ cool-down

Try to save enough to go hard on that last 1-minute repeat!

COMING FEB. 2: GTC Traveling Tuesdays at the Track, Trailblazer Park, Travelers Rest, 5:30 pm. This first workout will be limited to 10 people, but if that works out well and/or COVID numbers go down, we will gradually expand it. We are starting at 5:30 because the track has no lights; but when the days lengthen enough, we will go to 6:00. We will start at Trailblazer, but may move around from week to week. We will not return to Greenville High until we are given permission. Bring your own water and a face covering. Registration (free) is through RunSignUp and is mandatory due to the size limit: https://runsignup.com/.../GTCTravelingTuesdaysattheTrack

The Green Valley Road Race is going to be a little different this year in terms of location, but it will be an in-person event with protocols similar to those implemented at the Paris Mountain Road Race. Registration is open: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace .

Stay strong, keep moving, and as always, message me with any questions or feedback.

GVRR is adding a virtual option to this year's race 👇
Maybe you're on the fence about doing a live race right now. Or maybe you have a conflict with the race date that you just can't miss. Don't worry--we've got you covered! 🎉
We're now adding the option to run the 2021 Green Valley Road Race ✨virtually✨ anytime between 1/29-2/13. If you choose to run virtually, here's what you need to know:
1️⃣ REGISTER: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace
Register by 1/26 before the registration price goes up and to ensure that your race swag is ready to pick up on or after race day. Registrations after 1/26 will be able to pick up their race swag after 2/13.
2️⃣ RUN: The directional signs will be up on the course starting 1/29. Run your 5- or 10-mile race at your convenience anytime between 1/29-2/13.
3️⃣ RECORD your time and send it to [email protected] by 2/13.
We hope that by adding this virtual option will enable more of you to participate who otherwise wouldn't be able to make it. Let's make 2021 the biggest GVRR race yet! 🙌 #greenvalleyroadrace

[01/20/21]   GTC Do-Anywhere-Anytime workout for week of January 18-24, 2021:

Here's something a little different for you this week, for the sake of variety:

10 Minutes EZ warmup

5 min. at a comfortably hard pace, 1 min. EZ recovery
4 min. at a pace still comfortably hard, but a little more "hard" than "comfortable," 1 min. EZ recovery
3 min. 10k pace, 1 min. recovery
2 min. speed. 1 min. recovery
1 min. speed
10 min. EZ cool-down

This one should feel pretty good for those of us who take forever to warm up anymore; but if you think you're feeling TOO good at the end, really turn on those two speed repeats. This one should really tax your legs at the end.

COMING FEB. 2: Traveling Tuesdays at the Track. We will be starting in-person group workouts again on a limited basis. We will be limiting participants and setting up free registration on RunSignUp. Details will be announced when finalized (should be this week).

The Green Valley Road Race is going to be a little different this year in terms of location, but it will be an in-person event with protocols similar to those implemented at the Paris Mountain Road Race. Registration is open: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace .

Stay strong, keep moving, and as always, message me with any questions or feedback.

Reedy River Run Date: September 6, 2021

gtcreedyriverrun.com The 43rd edition of Greenville's historic Reedy River Run will be conducted on Monday, September 6, 2021 - Labor Day. "Due to the continued uncertainty surrounding the COVID-19 pandemic, we...

We're really excited about this year's GVRR giveaways! When you register for the 5-miler or 10-miler, you'll get a Buff and a stainless steel thermal tumbler (12 hour hot/24 hour cold) with the GVRR, GTC, and Hampton Park logos to commemorate this year's chilly & challenging race!

❗️Register by 1/26, Race 2/13 ❗️
👉 Registration price increases on 1/27
👉 Guarantee your giveaways will be available on race day.
👉 Registrations after 1/26 will still get the giveaways, but they'll be available for pick up after race day.

Register now: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace

GTC Green Valley Road Race

GTC Do-Anywhere-Anytime Workout for week of January 11-17, 2021:

I'm going to keep it simple this week too, just in case any of you are as busy and tired as I am this week. Here it is:

10 Minutes EZ warmup
5 x 1 min. speed, 1 min. rest intervals
5 min. at tempo or 10k pace, 3 min. rest
5 x 1 min. speed, 1 min rest intervals
10 min. EZ cool-down

The plan right now is for a limited in-person group workout during the first week in February. Time and location TBA, but will be announced soon.

The Greenville News Run Downtown will be held again this weekend. It will be a virtual-plus race in the same format as Spinx: https://runsignup.com/Race/SC/Greenville/RunDowntown

The Green Valley Road Race is going to be a little different this year in terms of location, but it will be an in-person event with protocols similar to those implemented at the Paris Mountain Road Race. Registration is open: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace .

Stay strong, keep moving, and as always, message me with any questions or feedback.

runsignup.com The GTC Green Valley Road Race is on Saturday February 13, 2021. It includes the following events: GTC Green Valley Road Race 10 Mile and GTC Green Valley Road Race 5 Mile.

GTC Green Valley Road Race

GTC Do-Anywhere-Anytime Workout for the week of January 4-10, 2021:

We finally made it out of 2020! The year that has come to define calamity and disruption is now gone; and although many of the challenges we faced during that year are still with us, there is light on the horizon.

I thought we would start the year with a simple tempo run to test our fitness and practice something close to a race tempo. Start with a 10-minute easy warmup, then run 20 minutes steadily at a "comfortably hard" pace that you feel as if you could hold for at least 45 minutes. Then cool down with another 10 easy minutes.

If you need a guide to pace, aim for around 30 seconds per mile slower than your 5k pace or 5-10 seconds slower than your 10k pace.

I should have an announcement regarding the return of safe in-person workouts within the week!

Registration is now LIVE for the Greenville News Run Downtown in January 2021, which will be a virtual-plus race in the same format as Spinx: https://runsignup.com/Race/SC/Greenville/RunDowntown

The Green Valley Road Race is going to be a little different this year in terms of location, but it will be an in-person event with protocols similar to those implemented at the Paris Mountain Road Race. Registration is open: https://runsignup.com/Race/SC/Greenville/GreenValleyRoadRace .

Stay strong, keep moving, and as always, message me with any questions or feedback.

runsignup.com The GTC Green Valley Road Race is on Saturday February 13, 2021. It includes the following events: GTC Green Valley Road Race 10 Mile and GTC Green Valley Road Race 5 Mile.

Upcoming GTC Events

greenvilletrackclub.com The 42nd annual Greenville News Run Downtown 5K is one of the oldest, largest and most-popular 5K runs in the state. The run/walk is presented by The Greenville News and Greenville Track Club. It is...

[12/31/20]   The other day I was thinking about the economic crash of the late 2000s. I had not been active in the Greenville Track Club very long then, and what really made an impression upon me was how the club served as a constant in people’s lives and in the community as a whole during that time. Our running community experienced a lot of stress and disruption in those years, and many people I knew relied more than ever on running to mitigate that stress and keep them focused upon weathering the storm. Many local charities also struggled during that time, and those who received donations from the GTC relied more than ever upon them during those years. There was one agency in particular that was able to stay afloat due in large part to donations from our club. When I saw all that at work, I thought “this is the place where I want to be.”

This club has seen many changes over the past half-century. It has seen trends come and go, seen markets ebb and flow, seen shiny new objects lose their luster. Through it all, it has remained a constant, something that the community can count on. This situation is a little different – OK, a lot different. But one thing that has remained constant is our commitment to the well-being of our community and to being a source of strength and stability during tough times. Like everyone else, we pulled back at first out of concern for the safety of our runners and volunteers; and out of that concern, we have come back slowly and deliberately, placing our responsibility to community above all else. We came up with new ways to do things, followed science and the guidelines of our sport’s governing bodies, and refused to play politics. And by the final months of the year, we were able to host several events with live timing, course certifications, and strict safety protocols. In doing so, we laid a foundation for a strong comeback in 2021.

In the coming year, our club will lead the way in bringing the community out of this pandemic with the events that Greenville has come to know well over past decades. The Run Downtown will be a little different this year, but with our Virtual-Plus format, it will be live-timed on a certified course. At approximately 20 years old, the RDT 5k is one of the younger races on our calendar, although there was a 10k under that moniker before that. Next up is the Green Valley Road Race, also a little different this year but live with safety protocols in place in an alternative setting. The GVRR is over 40 years old, as is the Reedy River Run, which is tentatively scheduled to happen live in April. As the summer approaches, we have the Sunrise Run 8k in Simpsonville, the All-Comers’ Meets, and the Open and Masters’ Meet, all of which are 40+ years old. And who knows: we may have a new event or two mixed in among those stalwart races! Either way, we will continue to be that source of strength and stability that we have been for nearly half a century.

We are more than just another running club. We are more than just another race organizer. We are more than race discounts. We are more than free singlets (don’t you love those orange singlets, though?). We are more than meetings, more than awards, more than donations, more than the sum of our parts. We insist upon being more, as leaders in a community and a city that insist upon being more.

We are the Greenville Track Club, the greatest running club in the Carolinas, 48 years and running, separate but (for now) together.

Happy New Year, and God bless this wonderful community.

Mike B.