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CONTENTS
Register Online Training Clinic
Volunteer
Facebook
2009 Merchandise Hotels Airfare
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Get Over It
Happy New Year! The Cooper River Bridge Run would like to send you the warmest wishes for a prosperous 2009!
Go Green with the Cooper River Bridge Run
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| Week | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total |
| 1 | 2E | OFF | 1E/1W/1E | OFF | 2E | OFF | 1E/1W/1E | 10 |
| 2 | 3E | OFF | 1E/2W/1E | OFF | 2E | OFF | 1E/1W/1E | 12 |
| 3 | 4E | OFF | 1E/2W/1E | OFF | 3E | OFF | 1E/1W/1E | 14 |
| 4 | 5E | OFF | 3E | OFF | 3E | OFF | 5K E | 15 |
| 5 | 5E | OFF | 4E | OFF | 4E | OFF | 1E/1W/1E | 16 |
| 6 | 6E | OFF | 1E/1M/1E | OFF | 4E | OFF | 3 E | 16 |
| 7 | 6E | OFF | 4E | OFF | 4E | OFF | 5K Race | 18 |
| 8 | 6E | OFF | 1E/2M/1E | OFF | 4E | OFF | 4E | 18 |
| 9 | 7E | OFF | 1E/3M/1E | OFF | 4E | OFF | 4E | 20 |
| 10 | 7E | OFF | 4E | OFF | 5E | OFF | 5K Race | 20 |
| 11 | 8E | OFF | 1E/3M/1E | OFF | 5E | OFF | 4E | 22 |
| 12 | 8E | OFF | 5E | OFF | 2E | OFF | The Bridge | 22 |
Races are in BOLD; Easy (E) is a slow jog; Walk (W) is a brisk walk; Moderate (M) is about 1-2 minutes slower than your projected 10k per mile pace. Remember to stretch (before and after), warm-up and cool down (1/2 mile of jogging/walking before and after racing) and to keep yourself well hydrated!
| Week | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total |
| 1 | 6E | OFF | 1E/2H/1E | 6E | 6E | OFF | 2E/3H/1E | 28 |
| 2 | 6E | OFF | 1E/2H/1E | 6E | 7E | OFF | 2E/5K/1E | 30 |
| 3 | 8E | OFF | Int 8X400 | 6E | 6E | OFF | 2E/4H/1E | 32 |
| 4 | 8E | OFF | Int 4X800 | 7E | 7E | OFF | 5K Easy | 34 |
| 5 | 9E | OFF | 1E/2H/1E | 7E | 7E | OFF | 1E/6M/1E | 34 |
| 6 | 9E | OFF | Int 3x1600 | 7E | 7E | OFF | 2E/5K/1E | 36 |
| 7 | 10E | OFF | Int 10x400 | 6E | 6E | 4E | 1E/3M/1E | 38 |
| 8 | 10E | OFF | Int 5x500 | 6E | 6E | 4E | 1E/10K/1E | 40 |
| 9 | 10E | OFF | 1E/3H/2E | 8E | 8E | 4E | 2E/3M/2E | 42 |
| 10 | 12E | OFF | Int 3x1600 | 5E | 5E | 6M | 6E | 42 |
| 11 | 12E | OFF | Int 6x800 | 5E | 5E | 8M | 5E | 44 |
| 12 | 10E | OFF | Int 8x400 | 5E | 6E | OFF | The Bridge | 36 |
Races are in BOLD; Easy (E) is a recovery pace; Hard (H) is at your 10k race pace; Moderate (M) is about 1-2 minutes slower than your 10k pace; Intervals (Int) run 400 meters at 10 seconds faster than your 10K race pace, 800 at 5-10 secs faster, miles (1600) at your 10K race pace (ie an 8 minute toK pace is 2 mins. per 400m, so run 1:50 per 400 and 3:50-3:55 for an 800). Walk 400 meters between intervals. Remember to stretch, warm-up and cool down (all Interval sessions should be preceded by 1 easy mile, and ended with 1 easy mile)!
Sign up Deadline is January 9th. Click here for a printable sign up sheet.
The Bridge Run would not be possible without the help of our dedicated volunteers. If you have already signed up as a volunteer, we'd like to thank you! If not, click here to sign up. The following is a list of times and places were your help is needed;
Expo needs at Gaillard Auditorium:
Thursday, April 2nd, noon - 8pm
Friday, April 3rd, 8am - 8pm
Race Day, April 4th needs:
Start - 6am
Water Stations - 6:30am
Finish - 7am
Sweat Shuttles - Mt.Pleasant - 6am, Finish Area - 7am.
The Bridge Run is now on Facebook. Add us as a friend.
Shop online for our new 2009 Souvenir Items!
Black and Blue Microfiber Mocks. $30
SALE 2008 merchandise is now on sale!
Host Hotels
The Cooper River Bridge Run, is excited to welcome our host hotels, The Charleston Marriott, Charleston Harbor Resort and Marina, and Aloft.
This months Hotel Spotlight is on Aloft.
aloha! Breeze into a blend of southern hospitality and bold loft-inspired design at aloft Charleston Airport & Convention Center. Surrounded by booming business, we're just 5 minutes from the airport and 10 to historic downtown Charleston. Breeze into one of our aloft rooms, featuring our ultra-comfortable signature bed, an oversize spa shower, custom amenities by Bliss® Spa, and more. Our plug & play connectivity station charges all your electronics and links to the 42” LCD TV to maximize work and play. Meet & mingle with friends at our w xyz(SM) bar, grab a sweet, savory, or healthy snack from re:fuel by aloft(SM), our 24/7 pantry, or play in our re:mix(SM) lobby. Plus, you can always stay connected with complimentary hotel-wide wireless Internet access!
For those of you who like options, visit our "Travel and Hotels" page.
Visit our website to view a map with each hotels location in comparison to the race start and finish. Click Here.
If you are flying in to Charleston for the race, click here for discount airline codes for AirTran and American Airlines
The Cooper River Bridge Run, is happy to welcome, Bondi Band and Natural Sporting Goods to our team! Thank you to all our sponsors! This race wouldn't be possible without your continued support!
Running 5k races is a good way to prepare yourself for the Cooper River Bridge Run's 10K run walk, try these races.
Januray 3, 2009 Resolution Run 5K, Riverdogs Stadium/Hampton Park
www.tuw.org/resolutionrun
A Half-Marathon and 5K to support the preservation of the Morris Island Lighthouse
by Save the Light
LOCATION: USATF certified event starts and finishes near the Pier on Folly Beach.
DATE: Saturday Feb 7, 2009 at 8:30 am.
REGISTRATION: online, by mail or at race
FEES: Early by Jan 31: Half-Mara: $30 5K: $20
Feb 1 to Feb 7 Half-Mara: $40 5K: $25
----Register by Jan. 31 to guarantee a shirt!
March 21st 2009, $10,000 Charleston Stiletto Run
For the first time in Charleston, your stilettos aren't just for fashion! Strap on your cutest heels for a chance to win $10,000, in this 100 yard dash. That's right $10,000. Not doing it for the money…do it for the Children, this race also benefits the MUSC Childrens Hospital. Sponsored by Gwynn's.
