New Race Options

There are a few race options that I wanted to make people aware of. Both of these races have RMEC members running.

07/21 Historic Beaufort Road Race - This race is billed as "Hot, flat, and fast". Join over 700 runners in the 28th annual running of this race. There is a 5k, 10k and kids race. Tracy Proctor has run this event in the past, and will run again this year. She would love to have some join her if anyone is interested. This event could be used instead of the Monday night 5k race.

07/28 Running of the Bulls 10k - This race is located in Fayetteville, across from the Festival Park. This is the 5th year of the event, and I promise there will be no actual bulls. Patti Miller is running this race, and wold love to have some company. She plans to leave early Saturday morning, and return after the race.

Duke Tri Cookout Date is set!

July 28th is the best weekend for the Duke Tri Cookout, so mark your calendars, and keep that afternoon/evening open. More details will be coming soon on the menu, time, and what you can bring to help. Remember, this is a chance to for the Duke Tri athletes to meet the teams, so we can cheer each other on during the event. If anyone else is interested in doing the Tri, let me know.

For those not doing the Tri, there is already plans underway for another RMEC cookout this summer. Details will be on the blog in the future.

Rocky Mount Monday 5k Series

I am excited to announce the Rocky Mount 5k Series! EVERYONE is welcome to join us! For those training for Richmond, you will notice on Monday July 9th, 16th, and 23rd your schedule calls for a 5k race. In Richmond, the Road Runners have a series of "Cul-de-sac" races that they host in the evenings. It is pretty obvious that no one is driving to Richmond for a 20 minute club race. So. . . we will create our own 5k series instead! Here is the deal:

The Races:
Race #1

• Date: July 9th @ 7:00 p.m.
• Start: Chase of Champions Start
• Route: http://www.mapmyrun.com/run/united-states/nc/rocky-mount/330519268
• Description: This is the Chase of Champions 5k course. It is an out-and-back that includes a loop around City Lake

Race #2

• Date: July 16th @ 7:00 p.m.
• Start: City Lake
• Route: http://www.mapmyrun.com/run/united-states/nc/rocky-mount/534849511
• Description: This uses many of the roads from the second half of the Chase 10k. Quite shady streets.

Race #3

• Date: July 23rd @ 7:00 p.m.
• Start: Chase of Champions Start
• Route: http://www.mapmyrun.com/run/united-states/nc/rocky-mount/330519268
• Description: This is the Chase of Champions 5k course. Same as Race #1

The Details: These three events will essentially be a fast group run on a 3.1 mile route. Roads will not be closed to traffic. There will be no race numbers. There will be no course signs. There will be no water stops. In case you cannot tell, this will be as "no frills" as you can get. All people who choose to run, will be running at their own risk, and will acknowledge that they understand the risks of running with traffic. I will have a simple waiver created like a did for the unofficial Chase. Before and after the race I will have PowerAde and cups. If anyone wants to bring post-race snacks they are welcome to do so.

The Goal: #1 Simulate racing - drinking pre-race. getting a little nervous. lining up on starting line. checking your watch. etc. #2 Checking you progress - Is race 3 better than race 1? Are you feeling stronger? #3 Socializing - gives you a chance to get to know your teammates.

Awards: I may try to come up with a few prizes, but considering the race cost is zero, and the budget is also zero, most likely you will get a pat on the back, and bragging rights on the blog. If anyone has a suggestion for awards let me know. I will recognize the following:

• Race #1: First Male and Female
• Race #2: Most Improved Male and Female; First Male and Female
• Race #3: Most Improved Male and Female; First Male and Female

Signing Up: Just like the weekend runs, I will post a RUN RSVP on the blog for people to reply to. Everyone is welcome to join us for the run, even if you don't reply on the blog. It is helpful for me to know who is coming, so I can mix up enough to drink, and know when to start the race. If you are the fastest or the slowest person in Rocky Mount, you are welcome to join us. Don't stay away just because "you might be last". Who cares! The fact that you are on the roads running is all that matters! Come out and join us.

RUN RSVP: 06/30

We are back starting at the Teeter this week. For those who normally run with the group, this route is familiar. I will have Powerade at the train tracks (normal spot). We will pass that location twice.

Run Details:

• Day: Saturday
• Time: 7:00 a.m.
• Where: Harris Teeter
• Distance: Novice = 6 miles; Intermediate = 9 miles
• Routes: 6 miles; 9 miles (NEW! Directions updated)
• Supported: Yes - One fluid stop that you pass twice
• Weather: Forecast

Hope to see a big crowd on Saturday. If you are training for Richmond or just want to join us for a run. . . everyone is welcome to join us. Be sure to review the maps in advance of the run, and print directions (once updated) if you need them.

Beat the Heat

The following is from Jeff Galloway. This is very important information to consider. As the heat rises you simply must adjust your expectations. This not only applies to racing, but also to training. You cannot run your favorite training route on two different days and expect the same results when one day is 20 degrees hotter.

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can't run as fast on a 75 degree day as on a 45 degree one. High humidity is also a major problem. It's like a wet blanket; it doesn't allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you'll hit "the wall" sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes...

• 55-60 degrees - 1% - 8:05
• 60-65 degrees - 3% - 8:15
• 65-70 degrees - 5% - 8:25
• 70-75 degrees - 7% - 8:35
• 75-80 degrees - 12% - 8:58
• 80-85 degrees - 20% - 9:35
• Above 85 degrees - Forget it... run for fun

* Note: This chart is based upon Jeff Golloway's own experience in the heat and talking to other runners. It has no scientific verification.

Ride Schedule June 25 to June 30

First of all, congratulations to Ursula and Tracy on their first 1/2 century rides. They rode the 56 mile Duke Tri course yesterday without a problem. Neither had ridden a distance of more than 20 miles previously and those were on mostly flat courses. Yesterday's ride was on a course that has approximately 5000 feet of climbing and 5000 feet of descending.

Rides this week:

• Morning rides: Tuesday through Friday 5:45 from Belton and Schrimper
• Evening Rides: TBA - if I see anyone on the cycling site announce anything, I will post it.

I will be out of town June 30 to July 8. Please monitor the Rocky Mount Road Cyclist site for anyone planning to ride that week. It is a holiday week, so I am uncertain as to who will be riding when. - Eric

Saturday Pictures

Great run this Saturday guys. Glad to see so many people out on the roads. Thanks to Ursula and the kids for taking pictures and serving up Powerade. I hope to see even more out next week. Enjoy the photos. You can click on them to see a larger version.

Note: Pictures may be blocked by some firewalls

Duke Tri - Updates on Everything

Good morning everyone. This email is going to every name that I have heard may want to participate in the Duke Triathlon this coming September on a relay team. We have lots of new names, and I am hoping this email will help to solidify the teams, and make sure people are getting ready for the race. There are five main topics we need to cover. Please read the message below and respond accordingly:

Teams:
Here are the teams that I know of. We had one team that ended up falling apart, so we are down to eight teams.

• Team 1*: (S) Mary W, (B) Kinnie P, (R) Patti M
• Team 2*: (S) Mike S, (B) Jeff M, (R) Dave L
• Team 3*: (S) Doug S, (B) Eric S, (R) Michael F
• Team 4: (S) Elizabeth, (B) Ursula F, (R) Jenni
• Team 5*: (S) George, (B) Tim S, (R) Ryan B
• Team 6*: (S) Rebecca, (B) Val, (R) Tracy P
• Team 7: (S) Mathew, (B) Cliff A, (R) Matt C
• Team 8: (S) Brandon, (B) Larry P, (R) Name Coming Soon

If your name is listed above, please make sure you have done the following: 1) Email your teammates and get to know them. 2) One person must signup the team. 3) Pay the person who enters the team. 4) Stay in touch with your teammates.

Potential Teammates:
I have two names that are looking to still be on a team. To be honest, I think there are several others out there still looking for a team, but I can't find the emails with the names in them. If you know of other people looking to be on a team, give them the blog address. I will post this email there, so people can respond online.

• (B) Tracy Hicks
• (S) Max
• (S) Carol Dickens (Tentative)
• (R) Andy Barker (Tentative)
• (S) Dave Meyers (NEW!)

There should be enough names to make one or two more teams, we just need people to speak up. Please take the initiative and send an email to build a new group! Teams do not have to be all the same gender.

Cookout:
RESPONSE NEEDED! Eric Seale has offered to host a cookout for everyone doing the Triathlon. The details still need to be worked out. Families will be included, and everyone will need to bring a dish. If everyone shows up this could easily turn in to 60+ people. It should be a blast, and give everyone a chance to meet each other. Remember that we are athletes for one third of the relay, but fans for two thirds. Getting to know people from the other teams will make the race more fun for everyone.

We need to know which date you prefer. It will most likely be an afternoon/evening cookout. We will go with the majority. July 21 or 28 or August 4

Hotels:
Eric has done a ride on the Tri course, and checked out hotel options when he was there. There are three options that are convenient to the start, and also the packet pickup. The options listed on the official race site say they are "30 minutes from the race site." The options Eric found are closer. Here is a link to the post on the blog about hotels. Feel free to leave a comment. If you are interested in a block, Eric needs to know ASAP.

Contact List:
I went through lots of emails to try to match names to emails. I think I have the correct email information below. Feel free to correct me on any errors.

• Mary Whitwell exernaut@embarqmail.com
• Mike Schuttinga mschuttinga@earthlink.net
• Doug Slater dslater@boice-willis.com
• Elizabeth Johnson ElizRJohnson@Hotmail.com
• George Whitwell gwhitwell@ncwc.edu
• Rebecca jb14nc@aol.com
• Mathew
• Brandon mailto:michaellisag@aol.comcom
• Max maxoosh@yahoo.com
• Kinnie Pruden kinniepruden@yahoo.com
• Jeff Miller kaylabrandon@earthlink.net
• Eric Seale azarashiinu@suddenlink.net
• Ursula Forrester much4sters@earthlink.net
• Tim Shea tshea@eaglepress.com
• Val ValerieEll@aol.com
• Cliff Amos amos_303@hotmail.com
• Larry Pendleton lpendleton@earthlink.net
• Tracy Hicks vhicks2@suddenlink.net
• Patti Miller kaylabrandon@earthlink.net
• Dave Lavely DLavely@Opticare.net
• Michael Forrester much4sters@earthlink.net
• Jenni jagile2000@yahoo.com
• Ryan Bullard rbullard7@suddenlink.net
• Tracy Proctor dtproctor@earthlink.net
• Matt Collins mcollins@nashobgyn.com
• Andy Barker 'abarker@rmcord.com'
• Carol Dickens cdickens73@earthlink.net
• Dave Meyers davemyers1977@hotmail.com

Saturday 06/23 AM ride

FYI: 6:30 AM start from Belton and Schrimper : 31.5 mile Elm City Loop 17 mph avg pace. Route description is included in the posts on http://sports.groups.yahoo.com/group/rockymountroadcyclists/

RUN RSVP: 06/23

We will run from the YMCA this weekend. I have had a few requests to do another run their. I have created some routes, but have not written directions yet. It will be tomorrow before I have them updated.

Run Details:

• Day: Saturday
• Time: 7:00 a.m.
• Where: YMCA
• Distance: Novice = 5 miles; Intermediate = 8 miles
• Routes: 5 miles; 8 miles (NOW UPDATED)
• Supported: Yes - One fluid stop, plus several fountains
• Weather: Forecast

If you are on the Richmond team and have not brought your application yet, please bring it with you. I will have the notebooks to distribute as well. I really hope to see a BIG turnout. Our training is just getting started, but we need to build the right habits early.

Hotels for Richmond Runners

** UPDATE: ONLY EIGHT ROOMS LEFT AS OF 06/26 **

For those running Richmond, it is time to book hotels. I tried to book the Omni (the host hotel) and they are filled. I did get on a waiting list, but they said it was "several pages". I really wanted to stay at the Omni for the convenience, but there are other affordable options still.

I started checking the other official hotels, and found that some are also filled, or are near full. Based on what I know about Richmond, here are the two hotels I would recommend. I tried to book both of these online with the discount code, and it did not work. When I called however both had rooms available.

Green=Start, Red=Finish

#1 Marriott: This hotel is literally at the start. It is less then two blocks from the actual starting line which could be nice for those who need to use a bathroom pre-race. The drawback is the hotel is a half mile walk from the finish. But to be honest, that is really not very far away as the map shows. I think the Marriott has about 15 rooms left. Mention the "SunTrust Richmond Marathon" rate when you call.

• Rate: $129 per night, Phone: 1-800-228-9290

#2 Commonwealth Park Suites: This hotel appears to be in a good spot. It is about half way between the start and finish, and I think it is very close to where the Training Team meets before the race. I do not know much about the hotel however. The reviews on tripadvisor.com do not sound that great. The Park Suites only has eight rooms left. Mention the "Richmond Marathon" rate when you call.

• Rate: $129 per night, Phone: 804-343-7300

I will most likely book the Marriott before the discounted rooms are taken. I think the other hotel would be fine, but I know more about Marriott hotels, and know exactly where this one is located. Having everyone in one hotel would be nice, but is not required. I am pretty sure rooms can be canceled without penalty, but you will want to confirm when you are booking. Here are all the official hotels.

What ever you decide to do, I would book now! We have 16 runners. If we all book hotels, we could fill up the locations mentioned above.

June 19 to 24 Bike Rides

Below is the ride schedule for this week. Anyone who is interested, please post a comment, so Eric will be on the lookout for you. If you are new to the rides, Belton and Schrimper is the dentist office on Winstead Avenue beside the gigantic church. If you are doing the Tri, pay close attention to the Sunday ride, as it is planned to be on the actual race course in Raleigh.

• Tuesday PM : 6:00 at Belton and Schrimper - 20 or so if there is any interest
• Wednesday AM : 5:45 at Belton and Schrimper - Reservoir loop (20 miles)
• Thursday AM : 5:45 at Belton and Schrimper - route to be determined
• Friday AM : 5:45 at Belton and Schrimper - AM Loop (17.45 miles)
• Saturday : No route determined yet, I have to be home by 8:30 AM at the latest.
• Sunday : Pre-Ride #2 of the Duke Tri course - Leave RM at 6, riding by 7:45, please let me know if you are interested so we can organize transport etc. We will ride it as a group at a pace at which everyone is comfortable and use it as a 'long distance' ride, not a hard training ride. It is supposed to be a tad warm, so depending on who wishes to go, we may try to leave earlier to beat the heat.

What big eyes you have Grandma!

Ryan, Tracy, Frank, Ursula and myself are all safely back from sunny Duluth and Grandma's Marathon. Here is our race report! I will spare you all of the details, but let me tell you it was much warmer then any of us had hoped for. We arrived in Duluth on Friday to meet up with Tracy.

Race day was the hottest day of the trip, but there was still opportunities to run a great race despite the 90 degree temps at the finish line. Ryan quickly proved this by running an amazing 3:34 shattering his previous PR. Hard work paid off as Ryan ran a near perfect race, even pulling out negative splits.

Coming in after Ryan was myself. What started as a perfect race, fell apart in the second half. The heat, plus under drinking, and too quick of a pace all caught up with me at mile 18. I ended up with a 3:50 finishing time. My second best marathon to date, but not the goal I had hoped for. After the race, I soon realized I had not taken in enough fluids. More on that later.

Ryan was not the only one with a PR. Tracy beat her previous best (also at Grandma's) by about a minute. Tracy seemed to handle the heat much better then I did, however a nagging leg problem began to rear it's head in the second half of the race. Despite pain, she gritted her way to an impressive 4:09 finishing time. Without question, faster times are in her near future!

Frank was next to arrive at the finish line. His race was very similar to my own. At the half way point Frank was laughing and smiling his way to a five hour goal time. He was dead on pace at 13.1 miles. After three plus hours of the sun beating down on his back the dehydration set in, and the leg cramps began. As Frank is known to do, he pushed through the pain and crossed the finish line at 5:30 still smiling.

Watching all of us cross the finish line was Ursula who had earlier run the half marathon. Ursula ran an impressive 2:07, while still stopping for a bathroom break, taking video clips of the course, and posing for every photographer on the course (seriously, look up her pictures).

Now, back to my dehydration topic. After roughly 20 minutes of feeling disoriented and looking for shade, I finally realized I needed medical attention, and went to the tent. I had several cramps rubbed out, and decided to head back out to watch others finish. Three minutes after that, I was back in the tent emotional, frustrated, and still cramping. Two IV fluid bags later I was feeling back to "normal". I honestly have a new respect for anyone who volunteers in the medical tent. I never dreamed I would need their help, but when the time came, I was glad they were there.

Overall, this trip was one of the best I have ever had. We truly had a blast in Duluth. The people of the town are what makes it such a special place. Tracy's family (Ken and Rose) opened their home to four strangers, but we left there given hugs to good friends. We were sad to say goodbye. While we were there we were given a great pre-race dinner including homemade deserts, we shared many stories and jokes, and we even had a few meals at Grandma's Saloon.

The race itself showcased the people of the town. We ran by Elvis, a man playing the bagpipes, 100+ mini trolls, fire breathing dinosaurs, fresh fruit (strawberries and bananas), penguins, clowns, DJs, belly dancers, countless signs, and countless inebriated fans. . . You never knew what you would see next! You can see why Grandma's is consistently rated in the top 10 by marathon runners. If you ever have a chance to make the trip you should.

Shoes, Clothes, and Hydration

Shoes: The most important thing you can do to stay healthy and to enjoy your running is to train in a proper pair of shoes. If you are only running three miles around the neighborhood, you might be able to, for the short term, survive in any shoes. However, as you increase your mileage, you will be increasing the stress on your body.

Everyone has different feet and different way their feet strike the ground. Shoes are now made to help compensate for each of the three types of feet.

How to get the best shoes? Go to a professional. In this terms, it is a shoe store that specializes in running footwear. They are trained to diagnose different foot patterns and wear patterns on your shoes. They are trained to get you into a shoe that will help to prevent the most common injuries.

When you go to the running store, be sure to take your current pair of shoes. It will help is analyzing your feet. How long your shoes will last is unique to each person. The general rule of thumb is 300 to 500 miles.

Clothing: Three words sum up clothing. Cotton is Bad. When you run, (in summer or winter) your comfort will be enhanced by the removal of moisture from your skin. (a term called wicking). Cotton absorbs moisture. Cotton keep the moisture on your skin.

A few years ago, fabrics (mainly polyester based fabrics) were developed that do a very good job of wicking the moisture from your skin and letting it evaporate. There are many names for this fabric, the most common being Dri-fit.

It is most important to make sure you have the wicking fabrics in your socks. Second in importance would be your shirt (and sports bra for the ladies).

Dehydration: When body fluid is lost through sweating and not replaced, you dehydrate. When dehydrated, body cells work inefficiently, sweating decreases, heart rate and body temperature increase, and less blood is available to circulate oxygen and glucose through the body. This is true in summer and winter.

DRINK, DRINK, DRINK! Drink water before, during, and after running, as well as throughout the day. Sports drinks work great, but stick to water during the day to stay away from unnecessary calories! The American College of Sports Medicine recommends drinking 16-18 oz. of fluid two hours before exercise. If you don’t urinate within an hour, drink another eight oz. Then, drink 8-16 oz. five-fifteen minutes prior to your run. During your run, drink every 5-10 minutes(you should consume 6-12 oz. every 15-20 minutes). Don’t wait until you’re thirsty! For those of you carrying a water bottle, it should be empty 45 minutes into your run. After your run, start drinking immediately to help replace lost fluids and bring down your body temperature. Aim for at least 16 oz. for every 30 minutes of running.

Good judgment is the result of experience and experience is the result of bad judgment. - Anonymous

Note: The above information is provided by Coach Don Garber.

Richmond Training Notebooks

For those running Richmond, your training notebooks have arrived! Sorry for not being able to get these to you sooner. The Sports Backers really did a great job of updating the books this year. They are no longer just a three ring binder. They also have an excellent log built in. I will be getting these to everyone this week. We still welcome anyone who is interested in joining the Marathon Training Team.

Helmet Sale

Since there was a post a while back about bike helmets, I thought people might like to know that Performance (http://www.performancebike.com/) is having a helmet sale with $0.25 shipping on orders over $25. If you are in search of a new lid, they have 14 helmets listed from $23.99 to $139.99.

Duke Tri Hotel Room Block

For those of us in the Duke Triathlon in September, we are looking to block some rooms. Kinnie, Michael & Ursula and my family are interested. It is about a 10 to 15 dollar savings if we can get 10 rooms as a minimum. An FYI - it is 80 miles to the start point from Rocky Mount. It took me an hour and 40 minutes to get there with no traffic. See times for packet pick up etc below. Please let me know your thoughts.

These hotels are about 16 miles from the start and 9 miles from InsideOut Sports (for Saturday registration). All of these are close together on Williams St/US1 in Apex and there are restaurants nearby. Remember - everyone has to pick up their own packet, ID and USTA card (if you are a member) required. Packet pick up is at Inside Out Sports on Saturday from 12 noon to 6 PM and at the race site on Sunday from 5AM to 6AM. In something that is a bit odd to me, there is an orientation meeting at the event site at 6PM on Saturday - why they are not having it at Inside Out sports along with packet pick up is beyond me. This is not mandatory, but recommended. There are no instructions on the race morning. The race starts at 7AM.

• Holiday Inn Express: 1006 Marco Lane : has 5 Queen Doubles, 10 Kings and 8 King Execs (you get a sofa) and we could get them at $73 (reg. $84.99).
• Days Inn:1400 E Williams St : 10 room minimum (and I had a great deal of trouble understanding everything he said) but I think they have plenty of rooms at this point. $56.99
• Comfort Inn: 1411 E Williams St : 20 queen doubles and 20 kings currently available. $71.

Unless someone is vehemently opposed to one of the hotel choices, we will go with the majority. - Eric

RUN RSVP: 06/16

We had a good turnout last weekend for our long run, but several people had conflicts. I hope that more show up on Saturday to get your training started on the right foot! We will run from the Harris Teeter on Sunset this weekend.

For those that are new, we meet in the parking lot on the post offiice side. We are pretty easy to spot. Just look for people wearing brite shirts, and short-shorts. We will start at 7:00 a.m. to try to get ahead of the heat. As the summer heats up, we may push the starts even earlier.

Run Details:

• Day: Saturday
• Time: 7:00 a.m. (no meeting - just running)
• Where: Harris Teeter
• Distance: Novice = 3 miles; Intermediate = 6 miles
• Routes: 3 miles; 7 miles **WRITEN DIRECTIONS STILL PENDING**
• Supported: No - bring your own fluids if needed
• Weather: Forecast

For those running Richmond, this is a recovery week, which is why the miles are less then last week. I realize many of you may not need to cut back, but remember the miles will continue to increase in the future. Please note, the 3 mile route is actually about 3.4. If you need to, you can walk in the last straight-away.

Remember, Tracy, Ryan and I will all be in Duluth this weekend. If anyone would like to get the group started, and also stick around to make sure everyone finishes, please speak up. Thanks!

Weekday Groups

The key to the Richmond Training program is the long weekend group runs. That being said, it is the weekday runs that prepare you for those weekends, so they are also important. I am trying to update our Weekday Running Group link, so everyone will know who they can train with.

• What weekdays can you run?
• What time can you run on those days? (6:00 a.m., noon, 7:00 p.m., etc)
• Where can you run? (Y, Harris Teeter, Sunset Park, your house, etc.)

You are not bound to show up just because you said you can run at a certain time, but this will help us build some "sub-teams" during the week. If you have an interest in running a regular weekday group, that you know you can be at more often then not, speak up. Name the day, the time, and the place and we will start the group.

Please post a comment with your availability and I will get things updated.

Looking for Clinic Speakers

In an effort to try to enhance the Richmond Training Team program, we are looking for people who would be willing to speak for 45 minutes to an hour one night for our training team. In particular we are looking for Sports Medicine, Orthopedic, Physical Therapist, and Nutritionist.

We would welcome any topic they would like to discuss as long as it is beneficial to our audience (runners). That being said, we would like to mirror the Richmond Sports Backers as much as possible. They will have the following sessions:

• Shoes/Clothing
• Injury Prevention
• Running Form
• Nutrition
• Strength Training
• Mental Fitness and Race Prep

We hope to get Raleigh Running Outfitters to come back for another shoe and clothing clinic. We will probably work with the YMCA on this to get as many people as possible to attend, making it worth the trip the Raleigh Running Outfitters.

I hope to have Don Garber come to Rocky Mount to speak on Race Preparation and Mental Fitness. You should also know that we will be given the handouts for all of the Richmond clinics. Our clinics do not have to be the same as the Richmond group, but it is certainly a good guide. Let us know any names as soon as possible, or even better ask them if they would be interested. Thanks!

Bike Rides week of 6/11 to 6/17

Morning Rides - 5:45 am: Monday, Tuesday, Wednesday, (Thursday?) and Friday (I will miss Tuesday AM ride - may make it up on Thursday)

Afternoon Rides - 6 pm: I would like to ride Tuesday evening, but it will depend on what time I get back from a business trip. If you are interested in riding Tuesday night, let me know today so I will know who to call if I am or am not going to make it back in time. I still plan to ride on Thursday evening.

Weekend : I will be out of town, so if someone has a plan for the weekend, please respond.Thanks, Eric.

Hydration Belts

Great run Saturday everyone! As you can tell the summer weather arrived early. With it has come thirsty runners. I will begin today preaching the importance of staying hydrated during a run. To put it bluntly, you will never make it through the summer unless you drink on your runs. The summer in North Carolina is brutal. Even if you run early or late, the heat will make three mile runs feel like 13. To combat the heat you need to drink. If you think you will be tougher because you don't drink, you will end up sick or injured.

On our long runs we will have fluids available in strategic locations. If you do not mind carrying a bottle in your hand, you can stop reading now. If however you want your hands free during runs, there are several options available to runners.

• Multi Bottle Belts: Lots of little bottles evenly distributed around your waist (Fuel Belt is the most common)
• Single Bottle: One large bottle that fits in the small of your back (Lots of options)
• Fluid Bladders: A bladder device with a long drinking straw (Camel Back is the most common)

All options have advantages disadvantages. Check them out online, and ask other runners about theirs. Whichever you decide, choose something.

• Fuel Belt --- Amphipod --- Road Runner Sports --- Camel Back

These products can purchase directly through the links above, through sites like Road Runner Sports, or at local stores like Raleigh Running Outfitters. If you have questions, ask any of the runners in our group. We have all options in use at some time or another.

Group Bike Riding Thoughts

I gave some thought to Jeff's question regarding bike etiquette in a group ride. I decided to just sort of free flow some thoughts from my experience rather than try to stick to just "etiquette".

There are no real rules for group rides. Everyone is welcome. Most of what I have written is geared towards maintaining our focus of having the group ride be enjoyable, yet fitness oriented, for everyone who comes out to ride. Everyone starts cycling at some point, and we all have questions, concerns or doubts about how we would fit into a group. I hope this document will answer any questions you may have and allay any concerns - if not, email me and I'll give ya the hard sell to get you out riding with us.

My experience has been that my fitness increases MUCH faster in the group setting. My riding solo generally ends up with no bike, and me sitting on the couch with a beer. The group motivates me. I get up because I know people will be waiting to have me block the wind...the sun and most of their view. I ride harder because of my natural competitiveness in not wanting to get dropped. It is more enjoyable because I don't think about that horrible rasping sound as being actually made by my lungs...I blame it on someone else. Also, I think it is safer. All of my car/bike incidents (8) have occurred when solo - guess those crazy drivers really do think I am as big and slow as a double wide mobile home! ;-) It is easier to see multiple bikes - particularly with all the nutty colors we wear - so think of joining in as a public service. We have had (in my experience) group rides as large as 17 here in Rocky Mount. Most of the time there are groups of 4 to 8. Even with the large group, we started together and then we split into two groups after about 5 miles with one group averaging about 20 mph for 50 odd miles and the other around 16 mph for about 20 miles.

Anyway, please look this over. I have added some safety thoughts to the document, but in reality, 99.9 % of our rides are completely uneventful....unless you consider watching my tongue act like a playing card in my front spokes and event worth noting.

If you have questions or feel I need to edit the document in any way, please let me know. No matter what your level, come join us for a ride, I promise that the group will adjust to any fitness and endurance level and no one will be left behind.

On a bit of a serious note : I hope that everyone will see the wisdom in wearing a helmet and will take the time to write contact and allergy information on a small piece of paper (laminated against sweat) and tape it in the helmet or you can get a nifty little Velcro/cloth anklet made - www.RoadID.com . I go for paper as it is easier to change out contact info on those days when I ride instead of doing my chores and the wife asks me if the life insurance is paid up and exactly where I will be riding as she opens the yellow pages to "half blind, little old people in over-sized caddies with steel bumpers".

Finally, we are to follow the same rules as cars. I am guilty of rolling stop signs and red lights - but I am pretty careful about slowing down to see what is coming (can't imagine why I have had those car/bike incidents....). I am trying to break myself of this habit. Michael has graciously offered to put my dog's shock collar on me and zap me when necessary. - Eric

Good Luck Runners!

Tracy H, her daughter, and her mother-in-law will be running/walking in the Susan G. Komen Race for the Cure this Saturday in Raleigh. All proceeds from the race will go to the foundation. This is one of the biggest running events of the year for Raleigh, and should be a blast. Please take lots of pictures, and share your results after the race. Good luck!

Runner Safety

This information will be in your training notebooks, and we will discuss it Saturday in our prerun meeting, but it is worth repeating:

• Always carry identification with you;
• Always run facing traffic. When running in a group, do not take over a lane of traffic-keep to the side;
• When running in a group, look out for one another. Point out oncoming traffic, potholes and debris to fellow runners;
• At night, wear a reflective vest and/or other reflective gear;
• Don’t run with headphones; (from a safety perspective, it is a bad idea)
• Be alert for cars. At an intersection, look at the driver of the car. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way;
• Always stretch after running. It is also a good idea to stretch five minutes into a run;
• Drink plenty of water. Even in cold weather you should be drinking plenty of fluid;
• If anything hurts, STOP. For recovery, think RICE (Rest, Ice, Compression and Elevation); and
• Make sure that you have good shoes that properly fit.

Here are a few of my own. . .

• "Don't be a Lemming" - In other words just because your buddy sprints across the street doesn't mean you should.
• It is better to walk a few minutes and still finish the run, then to run yourself into an injury. Take breaks if they are needed. Especially in the heat.
• Help each other out. Point out holes, sticks, cars, etc.
• Consider getting a Road ID. This is a $20 investment that could save your life. It is an ID that velcros to your show laces. It contains any information that you find important.

Gift for 2006 Training Team

I want to let everyone know that Carol has a gift for everyone who did the 2006 training team. You will all be very pleased when you see what she has for you. I love it! Try to get in touch with Carol soon. As an alternative, we actually may plan a reunion breakfast at IHOP if that is easier. Let me know your preference. Thanks Carol!

RUN RSVP: 06/09

The Rocky Mount edition of the Richmond Marathon Training Team starts Saturday! We will run from the YMCA this time, so don't go to the Harris Teeter by mistake. We will have a brief meeting a 8:00 a.m. in the after-school room. If there are any new faces in the room, it may take a little longer, so I can explain the details of the program, but I think I know everyone who is running this year.

We have 17 runners that I know of. If you already have an application, please bring it and your check with you to the meeting. If not, I will have extra copies at the meeting.

Run Details:

• Day: Saturday
• Time: 8:00 a.m. (meeting first)
• Where: Harrison Family YMCA
• Distance: Novice = 4 miles; Intermediate = 7 miles
• Routes: 4 miles; 7 miles **UPDATED**
• Supported: Water fountains on the routes
• Weather: Forecast

As a reminder, everyone is still welcome and encouraged to join us on weekend runs. We are not going to create "haves" and "have-nots" with this training team. It took a full year to build the RMEC into what it is today, and we want to ensure that everyone still feels welcome.

If you are running Richmond, Chicago, Grandmas, OBX, Raleigh, the Duke Tri, or just running to run. . . you are all welcome. SEE YOU ON SATURDAY!

Duke Liver Tri Course Pre Ride: June 24th

I am planning to ride the Duke Liver Center Half Ironman course again on the morning of June 24th. Anyone who is planning to ride in the Tri in September is welcome to join me. Here is a link to view the course:

I rode it for the first time last month. My plan is to get a relatively early start from Rocky Mount (6 to 6:30AM). It is about an 80 mile ride to the overlook, about an hour and 15 minutes. There are public facilities. I would anticipate the ride to take around 3 hours depending upon the group speed etc. I have the ability to carry up to 8 people and bikes, but I think 6 would be more comfortable for all involved. I would like to be back in RM by 1PM.

Please let me know if you are interested. - Eric Seale

Interview with Kristin Price

Some of you may not be interested in this at all, but Elite Running did a pretty good interview with Kristin Price. You may be wondering, who is Kristen Price? Kristin lives in Raleigh and attends NC State. She entered Boston, and ended up taking 10th place, and was the 3rd US woman to finish. Although she has amazing talent, she is pretty much an "average joe" with her approach to running. She does not train with a coach (yet), and also enjoys competing in triathlons. Thanks for sharing the link Scott.

Group Bike Rides

Several bike rides are scheduled for this week beginning tonight. Most of these start at the dentist office on the corner of Winstead and Michael Scott. Eric Seale is organizing these, and does an excellent job of working with riders, so no one is left behind. Ursula has ridden with him several times.

• Tonight: 6:15 dentist office, 30 mile Elm City Loop
• Wed: 5:45 AM dentist office morning ride - 18 miles
• Thursday: 5:45 AM dentist office morning ride 18 miles
• Friday: 5:45 AM dentist office morning ride 18 miles
• Saturday: 7:00 AM dentist office 25-30 miles (UPDATED)
• Sunday: 7:00 AM dentist office 50-60 miles (UPDATED)

If you want to start riding more, or are new to the sport, come join them for a ride!

Information Meeting Tonight - 7:00 pm

Just a reminder that there is a meeting tonight at the YMCA to go over the Richmond Marathon training team. We are meeting at 7:00 pm in the "after school room". I am not 100% certain about which room that is, but head towards the racquetball courts, and you should be able to find us.

This will be a short informal meeting. I honestly expect a very small crowd, so it would be great if any repeat runners would like to come and share their experience from last year. At last count, our 2007 group is somewhere around 12-15 runners, with several new faces being added to the team. Things are shaping up to be a great year!

"Rookie" Biker Story

I got my new bike and went out for my "maiden" voyage. All was well, I mean I had Mary Whitwell to assist me with my new equipment. We started out from my driveway, no problems .20 miles down my street, we come to a stop and discuss bike safety regarding getting into traffic and right of way laws etc.

After that discussion, we turn on to Bend of the River Road and head toward 97. Right before the intersection at 97, Mary unclips her left foot and I do the same, unfortunately, I didn't unhook my right foot too!!! As you can imagine, I hit the brakes anyway and came to a complete stop. . . felt the bike lean to the right and. . . BOOM!

My right arm hit first, then my right hip, then my right knee and then my left calf was mutilated by the gear housing. Mary got off her bike amidst the horn blowing and heckling to help me up. With a gash to my right knee and four puncture wounds to my left calf, we were off! What fun, I kept thinking as cars were zooming by me. All I could think of was how out of control I felt, but at the same time, how much fun to have the wind in your face (or back as we prayed for).

I had the best time on my first ride. Despite the fall, I felt great. 15 miles later and some dried blood to my legs and socks. . .what more could I have asked for? I am glad I bought the bike and look forward to some great rides with all my friends and fellow Endurance Club Members. I am waiting for my padded shorts to come before my next ride however!

Tracy Hicks

Note: If anyone ever wants to add something to the blog, please shoot me an email. Thanks!

Richmond Week 1 Plan

Once we are signed up, you will all receive a training notebook with the full 23-week plan. For now, here is what the first week of the plans look like. If you have any questions as to which plan you should be on, please let me know. For the first few weeks you honestly could run either plan if you are comfortable, but in the big picture the Intermediate is a much more aggressive plan.

Here is a comparison of the two plans to help you decide:

Number of 20-mile runs:
Intermediate - 3
Novice - 1

Peak Weekly Mileage:
Intermediate - 50
Novice - 40

Average Miles per week (through the entire program)
Intermediate - 32.7
Novice - 22.8

Week 1 Training Schedule is below:

Intermediate:

• Sat: 6 miles
• Sun: 4 miles
• Mon: x-train
• Tues: 3 miles
• Wed: 5 miles
• Thurs: 3 miles
• Friday: Rest
• Saturday: 7 miles

Novice:

• Sat: 4 miles
• Sun: x-train
• Mon: rest
• Tues: 3 miles
• Wed: 3 miles
• Thurs: 3 miles
• Friday: Rest
• Saturday: 4 miles

RUN RSVP: 06/02

As mentioned earlier, I am heading out of town this weekend. Our plans changed slightly, and we will be here Saturday morning, but if a Forrester is running, it will be Ursula. For those joining the Richmond Training Team, your journey begins tomorrow! We still need to figure out the right plan for each of you, but I planned the routes based on the Novice and Intermediate plans. You will notice I have the written directions in the description of each run now as well (look below the maps).

Run Details:

• Day: Saturday
• Time: 7:30 a.m.
• Where: Harris Teeter
• Distance: Novice = 4 miles; Intermediate = 6 miles
• Routes: Novice ; Intermediate
• Supported: No
• Weather: Forecast

I know many of you are well ahead of the current plans, and will likely run a longer distance. I will ask you to use your best judgement on where to start. It does not hurt to keep your long run distance elevated, but I would be careful not to start ramping up miles yet. 23 weeks is a long time. Don't set yourself up to burnout.