August 2016
Fall 2016 5K Training Group
Dates: Sunday afternoons, September 11 - December 3
Location: Claire Chapin Epps YMCA in Myrtle Beach
Time: 3:00p
Goal Race: Thanksgiving Turkey Trot and/or Reindeer Run

The 5K training group is designed to help you complete your first 5K race, improve your time, etc.

Children and adults are welcome to attend the training sessions. Children must be at least 4 years old to participate in the kid’s training program. Strollers are allowed for other children but must remain with parents.

Weekly training plans are available for each participant and the group will meet once a week for the workout. The training program is taught by certified RRCA coaches and accompanied by GSRC club members. There are no requirements for this training program.

Weekly Sessions Include:
  • Weekly Educational Component (nutrition, shoes, apparel, etc.)
  • Supported long runs with hydration and mapped routes
  • Access to Certified Running Coaches
  • Warmup drills, Cooldown, Stretching
  • Friendly, Enthusiastic and Encouraging Instructors and Participants!
Groups will be divided based on current skill level and/or goal time. This group is for both first timers of the 5K distance and those wanting to improve their 5K time through a team environment.

BFF . . . Who is your Breast Friend Forever for the Pink Ribbon Run?
Welcome to our BFF (Breast Friends Forever) Pink Ribbon Run. This is a family friendly event with walking and running events for all. Our purpose is to create awareness and raise funds for breast cancer research and treatment. We want to celebrate with those who are fighting and surviving breast cancer and we want to honor the memory of those loved ones who have passed on. Proceeds from race registration and fundraising will benefit local breast cancer organizations. Come join us for this worthy cause . . . Pick your BFF and run with a purpose. You'll be inspired and you'll inspire others!

GSRC Club Members Out and About In The Community
This past month the North Myrtle Beach Area Historical Museum hosted a "Business After Hours" networking event for the Little River Chamber. Chamber members learned more about the museum and experienced the current Bob Hope Exhibit. Club members helped with the clean-up afterwards.



September 10, 2016  
Support Military Spouses 5k Run & 1 Mile Fun Run
North Myrtle Beach, SC

September 10, 2016
Canine Angels 5K
Oakboro, NC

September 10, 2016
Run Holden Beach
Holden Beach, NC

September 17, 2016  
BFF Pink Ribbon Run 5k/10k

Myrtle Beach, SC

September 24, 2016
Children's Recovery Center "Run for the Children" 5k
Murrells Inlet, SC

Meghan David
Kevin Boyle
Brande Brock
Kristan Tabacco
Clair Bowers
Jodi Dresmich
Anthony Garropy
Courtesy of Pamela Colvard

Servings: 2

1 refrigerated fully cooked Sweet Potato
1 frozen banana
Large handful of spinach, kale, and swiss chard mixed
1 tbsp Hemp seeds
2 scoops Vanilla protein
1 clementine or ½ an orange
2.5 cups unsweetened vanilla almond milk
Cinnamon and nutmeg to taste

Nutrition Information:
Calories: 334
Carbs: 58g
Fat: 5g
Protein: 19g
Sugar: 24g

Battle At The Border
Ryan Dion

Dawn White

Matthew Cutright

Grand Prix
Ryan Dion

Kids Running Program
Christine Rockey

Jessica Kristich

Jim Troxell

Lorena Cutright

Training Team
Christine Rockey

GROUP RUNS           RACES           EVENTS           MEMBERSHIP

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© 2016 Grand Strand Running Club

PO Box 3926, Myrtle Beach, South Carolina 29578
Phone: (843) 497-1692     Email: