Grand Strand Running Club Newsletter 
Issue: #029
September 2015 
GSRC Events



November 1: 

Running Dead 5K


November 21: 

Race to Save Hearts 5K

Click here to register 


December 5:

RiverTown Reindeer 5K Race

Click here to register 

*use discount code GSRC 


Quick Links

Grand Prix Races

Jan 24: NMB Winter Run 5K OR 15K

Feb 14: Myrtle Beach Marathon OR Half-Marathon

Mar 7: BFF Pink Ribbon Run 5K and/or 10K

March 28: Run for the Shelter 5K

May 3: Cinco de Mayo 5K

May 9: Little River May 5K 

May 24: Brookgreen Gardens 5K

July 4: Independence Day 8K

Sep 12: Wounded Warriors 5K  Click here to register

Oct 18: Myrtle Beach Mini-Marathon (half-marathon)
Click here to register 

Nov: 15 "Guy Osbourne Memorial" Turtle Strut 5K
Click here to register 

Nov 21: Race to Save Hearts 5K  Click here to register

Nov 26: Surfside Beach Turkey Trot 10K
Click here to register

Dec 5: Reindeer Run 5K

Membership Information 
Check your membership status and re-enroll online. 
Log in at  
to check your status. 
If you have any questions about membership, 
please contact
Special Interest

Volunteer Opportunities
Volunteers  are always
welcome and needed. If you would like to volunteer for an upcoming event, click here.


GSRC Board Members

Roscoe Griffin

Murray Honick

Matthew Cutright

Erin Walters


GSRC Committees

Jane Serues

Race Director/Scholarships
Jim Troxell

Christine Rockey

Kids Running
Terry Layton

Grand Prix
Melissa Kavanagh

Lorena Cutright

Erin Walters 

Dawn White

**If you are interested in serving on one of the committees, please email Roscoe Griffin

Safety Awareness Month

The GSRC has designated the month of October as Running Safety Awareness Month. A few years ago one of our own members, Misty Dion, was hit by an automobile while crossing the street out on a run. Her determination to fight back from her injuries is an inspiration to us all. Throughout this month, we will share tips for safety while running and host a Safety Awareness social run on October 22. 
Be safe out there!!

Join us for one of our weekly group runs. 

Dawn White-Editor

Prep for Success
                Leslie O'Neill CHC

 Have you ever felt like there are just not enough hours in your day? We are all so busy with work, family obligations and of course keeping up on our training schedules that it can be very difficult to fit in eating healthy and taking care of our bodies. We know that nutrition is very important to athletic performance; unfortunately, with limited time available, unless we prepare in advance to have healthy meals available, many people will grab fast food and vending machine snacks to satisfy the hunger pangs.

Depending on what your fitness and health goals are you will have different nutritional needs to meet those goals. For someone who is looking to lose weight while in a training program the calorie requirement and nutritional values will vary from someone whose weight is stable but they are looking to increase stamina and endurance. If you are running and strength training, then your body is going to need specific nutrition to satisfy the needs of muscle growth.

So first things first and that is to determine your personal health goals. Once you determine what that means nutritionally you will want to map out a game plan. If you are not sure what you need, then seeking advice and guidance from someone who has experience in this area would be your next step. You might want to talk to a nutritionist, fitness trainer or a health and wellness coach like myself. Regardless of what your goals are and what foods will best meet those goals, preparation is key for everyone; especially if you are time-challenged and find it hard to cook at home in a leisurely fashion.

As a health coach, the first thing I teach my clients is how to meal plan and meal prep so that they are fully prepared for their busy weeks. Here are a few of my tips and suggestions on how to meal plan for success and take the anxiety out of cooking nutritious but delicious meals:

Set yourself up for success.

If you want to make healthy eating a priority, you will want to have your pantry and kitchen stocked with the right ingredients and tools. You want to go through your pantry and get rid of all the expired cans and boxes; make a list of the spices you like to flavor your food; and create a list of items you need. You also will want to invest in cooking and storage tools that will make your meal preparation easier. My favorites and staples are: slow cooker, food processor, blender, sharp knives and lots of storage containers.
If you want to make better choices, then you must have better ingredients to work with both in your pantry and your refrigerator. Fresh is always better then frozen and canned foods should be avoided except for staples like beans. Cooking with whole real food is always the best option and if you prepare your meals in advance and store in the refrigerator, then you will have quick, easy and nutritious meals available.

Schedule a time to go shopping and bring your list with you. Don't go to the grocery store tired and hungry. ONLY buy what is on your list. You will save time and money by staying focused on your list. Set up a day and time that you will spend a couple of hours in the kitchen preparing meals and snacks for the week ahead. Just like you schedule in your runs and gym time, you must schedule in meal prepping time. You can get a lot done if you stay committed to the process.

When thinking about what meals you want to eat for the week, keep it simple. Find recipes or make up recipes that are 5 ingredients or less. Nutritionally sound doesn't mean tons of ingredients. You need protein, healthy fats and complex carbs. Shop for healthy ingredients you like; don't buy broccoli if you hate broccoli because it will sit in your refrigerator and eventually be thrown out. There are plenty of healthy greens that you can use instead so if a recipe calls for broccoli, and you don't eat broccoli, then just replace it out.

Have fun with your meal prepping; turn on some great music, invite a friend and share the experience. Running is always more fun with a buddy and so is meal prepping. It takes work to change our habits and our lifestyle and it also takes time. If meal planning meal prepping is new for you or you find that it stresses you out, then don't throw the whole idea out. Start small and make only 1 or 2 meals to start. Any changes you make will be positive and help you towards your end goal which is to better your health and wellness.


Leslie is a certified health and wellness coach with a private practice here in Myrtle Beach. Leslie works with busy professionals who want to change their lifestyle through a holistic approach. She assists her clients with weight loss, food cravings, managing stress and increasing energy. With over 25 years in the health and wellness industry, Leslie brings her own life experience along with her practical experience to help her clients achieve and maintain a healthy balanced lifestyle.

Leslie is a graduate of the Institute of Integrative Nutrition and she is also accredited by the American Association of Drugless Practitioners. She most recently included into her business a healthy meal service program so she can provide fresh and healthy meals to busy professionals who don't have the time to cook at home. Leslie took up running a few years ago and completed her first full marathon this past February, she is now hooked and finally considers herself a "runner".

You can contact Leslie for a complimentary wellness strategy session 
through her website or email

Welcome to our new partners!

* Coastal Race Productions offers 20% off races. Use discount code GSRC20.
*Kindbelly offers 10% off regularly priced items.

Check out our full list of partners below and on the website.

We had a great time at 710 Lanes! 
Hope you can join us next time!



Welcome to these new club members!

Olivia Colvard
Tami Tonkin
Patty Tate
Sydney Byers
Kayla Jordan
James Kopp
Diamanto Matheos
Heidi Tatten
Rosalyn Frans
Dorothy Gilardi
Becky (Sox) Morgan
Joe Morgan
Tracy Gunter
Gary Mantello
Kathi Wentz
Joyce Jones
Elton Tabaku

Volunteers needed for 
our upcoming events! 

September 13-November 29: 5K Training Group (Sundays at 3:00pm)
October 15-17: Mini Marathon Expo
October 17: Mini Marathon Water Stop
November 1: Running of the Dead 5K
November 21: Race to Save Hearts 5K

If interested, please email Erin Walters at


GSRC October Social

Date: October 22 
Time: 6:30pm
Location: Market Common
October is Safety Awareness Month for GSRC. Come out and join us for a 3-5 mile "Neon" Run to help us remember the importance of being seen while out running. All paces welcome!!! After the run we will have a pot luck, so bring a food item to share. Prizes will be given for the brightest neon runner and best Halloween costume. We will also have a safety talk while we enjoy our snacks.
Hope to see you there!!
Order your GSRC 1/4 zip pullover by October 1

**Available sizes: Ladies XS-4XL and Men's XS-4XL
**The cost is $27.00. Cash or check payable to Grand Strand Running Club. Add $6.00 for all orders that need to be mailed to you.
**All orders must be submitted and pre-paid prior to October 1.
**Please indicate Ladies or Men's cut

If you have any questions, please email

Soles4Souls Shoe Collection

Shoe collection for Soles4Souls ends September 30. Bring your athletic and/or dress shoes to Black Dog Running Company for a good cause!

Training Groups Update

Only a few more weeks until the Mini Marathon! The HM training group has been working hard and will be ready!

The 5K training group has been meeting for a couple of weeks and has seen a lot of progress. Keep it up!

Half-Marathon Training Group

Thanks to our partners!
If you are interested in partnership opportunities, please email for more information.

Sports Radio 100.3

Black Dog Running Company

Coastal Timing


Festival Promotions

Coastal Race Productions

Matthew's Pancake House

Troxell Chiropractic