Monday, July 30, 2007

Shirts, Shirts, and more Shirts!

There are lots of post today. This is what happens when I go on vacation and I need to catch up. . . I am still trying to get all of the technical shirts in from Bay Six. Most of you already have yours, but the white cap sleeve shirts were missing from the box, so I am trying to get that corrected still. I believe the order was already printed, but just left out of the box.

Most of the extra shirts I ordered have already been claimed. Here is what is currently available in the technical shirts from my inventory. Some of these were ordered intentionally as extras, and others were printed in error. You can't beat $13 for a technical shirt, so speak up now if you want any of the extra stuff:
  • 2 orange sack pack bags
  • XL White Cap Sleeve Shirt
  • L White Cap Sleeve Shirt
  • M Navy Cap Sleeve Shirt
  • M Purple T-style Shirt
  • M White T-style Shirt (reversed logo)
  • XL Hunter Green T-style Shirt
  • L White T-style Shirt (reversed logo)
  • XL Red Sleeveless

The black cotton t-shirts should be in this week too. These are great for family members to have on while they cheer you on during your next race. I order some extras of these as well.

  • Two XL black T-shirts (Blue/White logo)
  • L black T-shirt (Blue/White logo)
  • L black T-shirt (Pink/White logo)
  • M black T-shirt (Pink/White logo)

Also, if you want to add to your order with something else, let me know ASAP. I was planning on ordering some Small Pink and/or Teal T-styles if any of the women were interested in getting a different color.

Duke Tri Updates

Fees: If you have not paid for your race entry, please do as soon as possible. We want to make sure no one keeps the full entry fee on their credit card longer than needed. If you have not entered your team, please do before 08/15. On this date the entry fee goes up. You can still enter, but it will be $10 more per team.

Cookout: BIG Thanks again to the Eric and Heather Seale for hosting the cookout on Saturday. They both did an exceptional job! We had a great turnout, and I think it helped us to get to know our teammates. In total we had nearly 50 people stop by. The food was great, and the friendship was even better. As a reminder, there will be another cookout later this summer for all RMEC members.

Awards: I have emailed Setup Events and confirmed that relay teams are grouped into three categories for awards: Male, Female, and Mixed. They go three deep in each category, with all members of the team getting an award. I have checked, and there will be competition for the awards. Right now there are 29 teams entered in the event! This total does not include the four pending RMEC teams below.

Wave Start: Tris have wave starts that are primarily divided up by Age Categories. The relay teams however will all start in one wave. Unfortunately, this is the last wave. This means the swimmers may have some traffic to deal with if you start catching the previous groups. Hopefully, they will start us with the novices (as opposed to behind the novices). This would avoid the potentially slowest group.

At the Event: Setup Events said it would not be a problem if we wanted to set up a tent for our group, and they could help us find a good place to do it. Remember, we will be spectators for two thirds of the day, so having shade and a seat will be good. We don't need 30 chairs, but having 10-12 would be nice. Not sure how much space we can get, so a modest sized tent would probably be best.

Teams: I think most teams are starting to solidify, but a few are still a little questionable. Primarily, we need to get confirmation from some swimmers. Last I heard Max was still looking for a team too. He could fill a swimmer spot if he is still interested. Here are the teams thus far.

  • Entered 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
  • Confirmed but not entered Teams:
    · Team 8: (S) Brandon, (B) Larry P, (R) TBD
    · Team 9: (S) Emily B, (B) Rob P, (R) Tracy H
  • Teams still trying to get finalized:
    · Team 7: (S) Mathew?, (B) Cliff A, (R) Matt C
    · Team 10: (S) Dave?, (B) Eric, (R) Josh

There is still plenty of time to create more teams, so let us know if you are interested!

Ride Information

Good morning. First of all, I want to say how great it was to have so many show up to ride. I believe we had 15 and I sincerely hope that all enjoyed it. I do have a favor to ask so that we can hopefully continue to grow the group and offer people what they are looking for in a group ride. Please shoot me your constructive criticisms, complaints, ideas, things you liked, etc. You can send them directly to me and I will do my best to integrate the ideas. All submissions will be treated as 'anonymous' contributions.

July 30 to August 5 rides:
  • Monday morning group rides: Start time 5:55AM, meet at the dentist office.
  • Afternoon Rides: With the later AM start time, I am too rushed to get to work on time. I am going to start riding in the evenings beginning Tuesday. I will leave from either the Dentist's office (Southern routes) or Harris Teeter (Northern routes) - I will try to post my plans daily. Rides will usually start at 6PM. Weather permitting, I will ride Tuesday, Wednesday and Thursday evenings this week.
  • Saturday Morning Group Ride: Given the positive response and positive feedback I have received from the participants this past Saturday, I would like to try for another group ride this coming Saturday. Unless feedback indicates otherwise, let's plan to meet at 8 AM at Harris Teeter again. Please RSVP your plans to attend along with your desired mileage. I will put together the routes by Thursday depending on responses.
Thank you. - Eric Seale

3rd Annual Crossing of Lake Gaston

Frank has a suggestion for the RMEC that I wanted to share. For the third year, there will be an organized swim (or float) across Lake Gaston. The event includes a t-shirt, and fruit and drinks at the finish. For those who do not want to swim, you can bring your own flotation and paddle across as well.

Frank lives on the lake and has offered to organize a run for those who would like to run around the lake area. We could do this after the swim if people are interested in doing both. We could then enjoy some time relaxing on Franks dock and splashing around some more in the water. We could probably do a little water skiing, but keep in mind Frank has a boat that will only seat six, and he will not be driving the boat all day.

This year's Crossing will take place Saturday, Aug. 11, at 9 a.m. It starts at the Eaton Ferry Marina and parallels the Eaton Ferry Bridge until the finish line at Waterside Restaurant at Dockside Landing.

If there is enough interest, we can pick up some hot dogs and chips and grill out too. Reply here ASAP if you are interested, so Frank can plan accordingly. This really does sound like a fun event.

Saturday, July 28, 2007

What are you racing?

I know many of us our running Richmond, but not everyone is. Some of you are doing races in addition to Richmond, and some are doing different marathons, half marathons, and 10ks completely. We all meet on Saturday's but I am not sure anyone other then me knows who is running which races, so. . . tell us know. What are you racing? Include running, biking, swimming, and tris!

Friday, July 27, 2007

RUN RSVP: 07/27

This week is a recovery week. Take advantage of the shorter miles. Next weekend things jump up again, so you want to be sure you are well rested.

Run Details:

  • Day: Saturday @ 6:30 a.m.
  • Where: Harris Teeter
  • Novice Distance: 5 miles
  • Intermediate Distance: 8 miles
  • Supported: Yes - Powerade
  • Weather: Forecast

Even though the routes are short, I will still have fluids at the tracks. I just got back from vacation, which is why this is late. Can someone please print extra directions for people? Our home printer does not work, and I figure it would be best to bring the directions because I was so late getting the routes published. please post a comment if you can print a few extra copies.

See you in the moring! Stick around after the run for a 8:00 am bike ride if you are interested. Se below.

Thursday, July 26, 2007

Saturday Cycling

Please let me know if you plan on riding Saturday morning at 8AM from Harris Teeter. We are trying to determine the group, distance and pace.
Thank you. - Eric

Tuesday, July 24, 2007

RMEC 5k Results + Beaufort

We had a great turnout tonight for the 5k race with 11 runners— plus Tracy P. doing the timing. We had terrific weather for the run and the times showed it. There was a couple “veterans” to the series but many “new” faces came out to run it for the first time.

Tyler finished in an impressive 19:16, a full minute 40 seconds ahead of the second place finisher. Overall, Misty has made the most improvement with a 2:10 improvement from the 1st week to second and only off 1 second in the third week. Everyone put out a great effort and looked strong coming in. Tracy ALMOST joined the run but it was fun watching as all the runners came in. Hats off to everyone for a wonderful effort! Here are the results:

  • 19:16 Tyler
  • 20:56 Tim S.
  • 22:09 Scott W (57 second improvement from first week)
  • 22:46 John T (1 min 36 sec improvement from 1st week)
  • 23:54 Tom 23:54 (55 second improvement from last week 24:49)
  • 24:35 Mike S. 24:35
  • 28:27 Kevin W. 28:27
  • 28:31 Brad W. 28:31
  • 28:32 Arthur 28:32
  • 30:28 Elaine 30:28
  • 30:28 Misty 30:28 (1 second slower from last week but still 2:09 faster from 1st week)

In other racing news Amber and Jon both ran the Beaufort races this weekend. Amber ran a 10k for the first time, and Jon ran the 5k. Amber had a great debut! The official times have not been posted yet but Amber finished the 10k in 1:06:30 and Jon finished the 5k in 33:00.

Great job everyone! We love to see new faces, so please keep coming out!

Hill Workouts

Tracy has offered to host hill workouts again at her house. Please reply in this post so she will know if there is enough interest. These really are valuable workouts, and can help ensure a successful marathon. You get the benefits of a speed workout plus the benefits of running hills. The workout will be 5-7 hill repeats. Each hill will be a ~90 second run. After the hill you will lightly jog back down the hill, drink if needed, and start again. Your last hill run should be as successful as your first.

Monday, July 23, 2007

Week of 07/23 Cycling

Good Monday. I expect that the Tuesday, Wednesday and Friday morning rides will continue this week at 5:45 AM from the Dentist office. I will miss Wednesday for certain.

I missed the ride this morning and am planning to try to ride tonight. Anyone else up to ride 7/23 at 6PM? For something new, I think I may do the 19 mile ride listed below towards Red Oak. For anyone who wants to go, lets meet by the Salvation Army container in front of Harris Teeter. Is there anyone looking to ride on Tuesday or Thursday evening? Time? Route?

Finally, who would be available for a large group ride on Saturday morning, 7/28, here in Rocky Mount?

I would love to see us get a ride together with an A and B group. I was thinking that we could try to start riding at 8 AM from Harris Teeter, ride for about 6 miles together at a 13 to15 mph warm up pace and then split and do these courses. (the split would be at the corner of Red Oak Battleboro Rd and N. Browntown Rd, A-group would go North on Browntown, B-Group West on Red Oak Battleboro). (Click on Print Notes for turn by turn and distances)
  • B Group : 19 miles, 15 to 17 MPH pace.
  • A Group : 51 miles, 18.5 to 20 MPH pace.

Friday, July 20, 2007

RUN RSVP: Monday 5k Series #3

Monday night is the final of three 5ks we will run in Rocky Mount. Based on runner feedback, we will run from City Lake again this Monday. The course was quite, shaded, and felt safe. Please make yourself familiar with the course, because it will not be marked. Remember, the course will not be closed to traffic. You must always yield to cars, and be aware of the traffic around you, even if it costs you time off your PR.

Race #3

  • Date: July 23rd @ 7:00 p.m.
  • Start: City Lake
  • Route: Link
  • Description: This takes in some on the 10k course from the Chase, but it is not all the same roads. Traffic should be light.

In the first two events, we have totaled 17 runners. Let's try to make this one a record sized group. As I mentioned in a previous post, we are seeing lots of new runners at the Monday races. I would love to get some more of the original RMEC members out too. Park on the Chico's side of the park.

Updated to add written directions:

  1. **START**
  2. Leave Park on Lake Dr
  3. R - Piedmont Ave
  4. R - Wildwood Ave
  5. R - Evergreen Rd
  6. R - Westover Ct
  7. L - Co Ah Bar St
  8. L - Hammond St
  9. L - Piedmont Ave
  10. R - Pinecrest Rd
  11. L - Western Ave
  12. L - Piedmont Ave
  13. R - Lake Dr
  14. **FINISH**

RUN RSVP: 07/21

We continue to add miles this week. The Novice plan is running 8 miles and the intermediate plan is 11 miles. For some of you, this will be a personal record in regards to distance, so take it easy so you can finish strong.

Run Details:

  • Day: Saturday @ 6:30 a.m.
  • Where: Harris Teeter
  • Novice Distance: 8 miles
  • Intermediate Distance: 11 miles
  • Supported: Yes - Powerade
  • Weather: Forecast

Fluids are placed at the tracks. We will pass the tracks twice. On the second time, you will run to the fluids, and then turn around and continue on Sheffield. Don't get confused. As always, review the maps, and print out directions. Don't count on me to lead the way every week. If I have a bad day and struggle, I can't be the map. Be sure to read the written directions and compare them to the map before the run to check for errors.

If there is anyone reading the blog who would like to join us, but is not ready for an 8 mile run, here is 4 mile route that you can follow. We welcome anyone who would like to join. You can make it closer to 3 miles if you carefully run down Sunset back to the Hariss Teeter.

Thursday, July 19, 2007

Thursday Night Right

John and I are planning to cycle tonight. If interested in joining us, meet at Belton and Schrimper by 6 PM. Hope to see you there! - Eric Seale

Getting "Muddy" with a "Buddy"

Race Report by Ursula: Tracy Hicks and I traveled to Pocahontas State Park in Richmond last weekend to participate in the 2007 Muddy Buddy race. It's a bike-run-obstacle team event. The Rocky Mount Chicks (a.k.a. Tracy and Ursula) arrived just in enough time to prep our mountain bike with distinguishing decorations, make our way to starting area, use the porta potties, and then wait ... and wait ... and wait until our "wave" started. It turned out the 66-75 female team age group was the last wave so we waited about an hour past the official start before we started. I guess we didn't need to hurry to get in the potty line. But we were entertained seeing all of the creative costumes worn by other teams... like the team dressed as Rhinos (with chest armor and plush rhinos on their helmets) and the bride-to-be with her bridesmaid or the one dressed as if they'd crashed into a tree -- helmet adorned with tree limbs and leaves and wearing ripped shirts and bandaids. We thought we had done pretty good to have matching shirts with our team name across the front but we were dressed modestly in comparison to most.

At the start line all of the bikers lined up first with the runners behind them. We decided I would bike first and Tracy would run first. After the gun went off, it was slow going at first because the path was narrow. It was a dirt path with some rocks and it curved around back and forth and up and down some gradual hills. After about a mile, I got to the first obstacle -- a rock wall about 8 ft. tall with rope down the back side to climb down. I scouted out a spot to drop the bike -- amongst 30 or so other bikes lying in a grassy area -- and then completed the obstacle. I got a quick cup of water and started to run the second leg. I knew Tracy was close behind and would do the obstacle fast and pass me on the bike further along the path.

As I ran along, I realized I was right behind Jennifer (also from Rocky Mount and on another team), so I chatted for a couple minutes and kept going. It was great to see a familiar face from NC. I was thinking "it sure is hot and humid, but I have to keep going at a good pace because my buddy will soon be passing me." Bikers were starting to zoom by shouting "ON YOUR LEFT." A couple times I wanted to shout back, "Did you mean your other left?" because they actually passed on the right! As I was running down a slight hill and nearing a curve ahead, suddenly I witnessed a biker crash. I think she had started to take the curve ahead but maybe a little too fast and the wheels slid out from under her. Following her were four other bikers who slammed on brakes and started to swerve to miss her. One poor guy crashed as well to avoid her. Oh boy -- note to self -- be careful on the curves. Tracy passed me shortly after this. I'm sure glad she wasn't caught up in the crash site.

The second obstacle was an "over-under" challenge. We had to climb onto a metal structure - over a long metal beam, under the next beam and then over the top beam - each beam a little higher. Then we could just carefully step down the beams on the back side. I quickly found where Tracy left the bike and took off on leg #3. Now I was feeling a little more comfortable on the bike and people were spread out more so I felt like I was zooming along. I passed Tracy about 1/2 way to the next obstacle. I yelled out "Go Tracy." This leg of the race was a little more hilly than the first one.

The third obstacle was a long balance beam. It took a minute to get my balance - had to hop off once before I even started walking - but then made it across. I took off running again for the leg #4. But this time, the distance was short. It couldn't have been more than a 1/2 mile. It felt short. The fourth obstacle was the most fun. It was a HUGE inflatable. I had to climb up a rope ladder on the inflated wall about 15 feet high, climb up on the top and then slide down a big slide to the bottom on the other side. I yell out "That was fun!" When I was done I grabbed a cup of water and waited for Tracy to arrive on the bike -- along with 10-15 other folks. Because the fourth leg was a lot shorter than the third leg, most buddies had to wait at this point for a minute or two.

Tracy arrived and I watch for a few seconds to see her start the obstacle and then I take off on the bike. I ride down a slight hill through some grass and get back on the dirt/rock trail. There was a big downhill section ahead and I started to feel like I was losing control of the bike. Oh no! What do I do? I try to brake but it's hard to slow down much and I was afraid the wheels would start skidding. I just let momentum take over and fortunately made it down the hill and around a slight curve -- but not without my palms sweating. Whew! That was a close one! I go up another hill and then into another downhill. there's a guy at the bottom warning bikers to SLOW DOWN. Good thing. At the bottom there was a sharp curve, very rocky, and it turned into a dead stop where there were tree roots growing across the trail and it dropped down into a steam which was about 3 feet deep. We had heard about having to cross a stream but didn't know where to expect it. I now had to pick up my bike and carry it through the water. Whoa! I stepped into the chilly creek water and made my way across to the other side. It was about 12 feet wide. Once on the other side I start riding again but it was all uphill. I'm standing on the bike pedaling up the hill and the wheels spin in place a little. But eventually I make it to the top of the hill but guess what?? There's another hill just as steep. I soon realize it will be faster if I get off the bike and "run" it up the hill so that's what I did. Soon after I reached a point where I could get back on and ride. Another 1/2 mile and I was back to the finish area where we would do the last obstacle -- as a team. I parked the bike and waited for Tracy to arrive on foot.

At this point Michael and the kids are there cheering for us and taking pictures. Tracy arrives and we run to the obstacle together. The last obstacle is the FAMOUS MUD PIT. We get down on our hands and knees, enter the mud pit and begin to crawl across. There were ropes tied across the mud pit every couple feet to ensure everyone stayed low to the ground and got good and muddy. Fans were on the sides cheering and telling us to "get on your belly, not on your knees." I think they were having a good time "taunting" all of the muddy buddies. We reached the end of the mud and ran to the finish line together. And of course we were covered with mud. Anyone want a good muddy hug? This was quite an experience -- definitely a deviation from the usual 5k, 10k, or marathon. We finished in 1:05:34. Not sure if that's a good time, but we had a good time!

25% Off Discount

I still strongly support buying your running shoes at a specialty store and getting fitted, however I wanted to share this deal with everyone. TheSportsAuthority is offering a discount of 25% off until July 21. For online orders, apply coupon code TSAFF25 in the shopping cart. Free shipping on all footwear $19.99+ is also available. Note: the discount applies towards outlet items, but excludes certain brands.

Wednesday, July 18, 2007

General Updates

Shoe Clinic: First of all, thank to everyone who came out to the Shoe Clinic last night at the YMCA. We had a great turnout for the event. In total we had 20 people come to hear Jim Micheel of Raleigh Running Outfitters speak. I think it was a worthwhile event, and hope you all learned something from attending. For your next pair of running shoes, please keep Jim's store in mind.

Telegram: For those of you who subscribe to the Rocky Mount Telegram, be sure to flip to the sports page today. Matt LaWell did an article of the Rocky Mount Endurance Club that is in this Wednesday's paper (07/18). There are two photo's from the 5k we ran last week as well. Matt included the blog address, so maybe we can pick up some new runners. Thanks Matt!

About the Club: Because we may have some new readers to the blog today, I wanted to give a brief background on who we are. The RMEC is a no fee and "no frills" athletic group. Our group is primarily made up of runners, but we interact with several cyclists and swimmers from the area. We meet on Saturday mornings to run, and have several weekday running groups as well. Saturday's we are usually at the Harris Teeter. Everyone is welcome to join us. We run anywhere from a 7:30 pace to a 11:00 pace (per mile), so odds are someone in the group will be your speed.

We are not a group of elite runners who consider ourselves above other runners. The foundation of our group was based on training novice runners to prepare for a marathon. This initial approach has stuck with our group, and each and every member will gladly welcome anyone who is interested. Currently our Saturday runs are between 8-11 miles and increasing each week as we prepare for our next marathon. Even if you can not run that far, you can still meet us on Saturdays and run for the first few miles and then head back.

Thursday Hill Workout RSVP

"Hills are my friend". This is what you will be saying in your head as you run up the hill for the 5th time in the heat. We will begin organizing Thursday Hill workouts for anyone who is interested. Those training for Richmond have these workouts as part of your plan. The Richmond course is not flat, so these workouts are key to your preparation.

Tracy P. has offered to host our first hill session. She is a little further out from most of us, but still only 10 minutes from the Harris Teeter. Her neighborhood is near the Smith's Red and White. We ran a few workouts there last year that went well. Although it will be hot, I think afternoons would be best for these workouts. One reason is you can leave your fluids at the bottom of the hill, so you are never more than five minutes from a drink if needed. If the group is interested, we could do them in the morning, but I know many of us already have Wednesday morning runs, and might not be able to go two mornings in a row.

So, tomorrow the hill workouts begin. Please reply ASAP if you plan to come. Times are negotiable, but for now, plan for 6:30 p.m. If you can't make this time but want to participate, make some suggestions. We want this to work for as many people as possible. Planned schedule:

  • 15 minute Warm up
  • 4-6 Hill repeats (85% effort with a slow jog down the hill)
  • 10-15 minute cool down
I will email everyone directions to the run who RSVPs in the comment section. For more details on hill training, scroll down the page. We will try to get a schedule set up for future weeks, and move around to different hills. If you are interested in hosting a hill workout, let us know!

Tuesday, July 17, 2007

Wednesday Morning Runs

Just wanted to let people know that we have a group that is starting to meet on Wednesday mornings to run. The only thing that is really planned is the starting location. The route we make up when we get there, so there are no maps. We also do not leave any fluid stops. The majority of the group is a pace between 8:00 and 9:00, but everyone is welcome to join us.
  • Time: 5:30 a.m
  • Location: Meet at 817 Bell Drive (Between Joelene and Michael Scott)
  • Distance: About Six, but can vary
We meet at 5:30, and start running at 5:35, so don't be late!

RMEC 5k Series #2 Results

We had a good turnout for the 2nd installment of the RMEC 5k Series. Eight total racers came to run. As expected, it was a hot run, but a shady course made the heat tolerable. After some further investigation, it appears the course may have been 3.05 miles, so just a tiny hair under a 5k. Here is a breakdown of the times:
  • 20:43 - Michael
  • 21:25 - Brent (50 second improvement over last week)
  • 24:49 - Tom
  • 28:03 - Denna
  • 28:07 - Tracy P
  • 30:27 - Debbie
  • 30:27 - Anne (16 second improvement)
  • 30:27 - Misty (2:10 improvement)

Next Monday is the last race in the 5k series. I had planned to run the Chase course again, however, we could run this route again if people are interested. Speak up now, so we can have a plan for next Monday. I really hope to get a big turnout for the last race. We have about 50 people who are on our email list, so I know we should be able to get 20 runners out for the finale. We have lots of new faces. . . time to see some of the "old gang" on the roads again. Bring the kids! Have fun!

Hope to see you all tonight at the Shoe Clinic!

Monday, July 16, 2007

Monday night riding

Anyone up for a ride tonight? I would like to ride the Elm City route if possible. If the weather is looking too sketchy, I may opt to ride the loop (corner of Old Mill & Beechwood to West Mount to Halifax to Old Mill to Beechwood) 6 or 7 times or some combination of routes to get the miles, but be closer to home if there is lightning.

Please let me know if anyone would like to join. - Eric Seale

RUN RSVP: Monday 5k Series #2

Tonight night is the second of three 5ks we will run in Rocky Mount. This time we will run from City Lake. Please make yourself familiar with the course, because it will not be marked. Remember, the course will not be closed to traffic. You must always yield to cars, and be aware of the traffic around you, even if it costs you time off your PR.

Race #2

Remember, the goal is to simulate a race for many of our new runners, and also to see how well you are doing. Please come out and join us. Use the comment feature to let me know if you are coming, so we can have enough post race drinks for everyone. See you Tonight. Bring a friend!

Updated to add written directions:

  1. **START**
  2. Leave Park on Lake Dr
  3. R - Piedmont Ave
  4. R - Wildwood Ave
  5. R - Evergreen Rd
  6. R - Westover Ct
  7. L - Co Ah Bar St
  8. L - Hammond St
  9. L - Piedmont Ave
  10. R - Pinecrest Rd
  11. L - Western Ave
  12. L - Piedmont Ave
  13. R - Lake Dr
  14. **FINISH**

Friday, July 13, 2007

RUN RSVP: 07/14

The miles go back up this weekend, so hopefully last Saturday's recovery run has you ready to go. The Novice group is running 7 miles, and the intermediate is running 10. Remember, we start at 6:30 am now to beat the heat. We are running from the Harris Teeter.

The routes have been updated. As always, the directions are below the maps. These are new routes for virtually everyone, please get familiar with the roads, and print directions prior to the run.

Run Details:

  • Day: Saturday @ 6:30 a.m.
  • Where: Harris Teeter
  • Novice Distance: 7 miles
  • Intermediate Distance: 10 miles
  • Supported: Yes - Powerade
  • Weather: Forecast

There will be two fluid stop on the route. I will try to make us run by it twice if I can. If you think you need more, be sure to bring your own. See you Saturday. Please reply with a comment, so I make enough to drink.

Thursday, July 12, 2007

Hill Workouts

This post is for the Richmond crowd, but can be applied to any ones training.

Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The results? You become stronger. ---Eamonn Coghlan

Why Hills? Hill repeats are the most efficient way to simultaneously build strength and improve aerobic and anaerobic capacity. Running hills, like lifting weights, is a form of resistance training. Hills strengthen the leg muscles to meet the specific demands of running, and by working hard on hills, you force the muscles to overcome the incline and the resistance of gravity. This strengthens the driving muscles—the hamstrings, calves, buttocks, and particularly the quadriceps, which, unfortunately, don’t get much work when you run on flat terrain. Fatigued quads can be a problem late in races, especially marathons. Also, you will get a solid workout for your ankles (from the push-off) and your upper arms (from the pumping motion).


With hill training, you’ll increase your resistance to fatigue during races. That will help you maintain good running form and a steady pace. Since you have to concentrate on driving the arms, lifting the knees and pushing off the feet to get up hills in training, running form will be exaggerated and improved. It should also boost your confidence!

Why Hill Repeats? Hill repeats allow you to structure your workout and measure your pace and improvement. By adding it at the beginning of our early quality/strengthening phase of training, we are pouring a strong foundation for future speed/track work. By strengthening muscles before we start speed work, we’ll minimize the possibility of injury and increase the quality of future training!

O.K. What do I do? First, find a hill, a fairly steep hill. The perfect hill will have a 4-6% incline, be fairly consistent from bottom to top, and will take you between one and two minutes to run. Follow these guidelines:

  1. Before starting to do a hill workout, you will want to warm-up by running easy for 10-15 minutes;
  2. Before starting your hill repeats, be sure to stretch. Concentrate on your hamstrings and quads.
  3. Plan on running four or five (4-5) hill repeats the first week; the amount of repeats will go up as your fitness level/comfort with hills improves;
  4. You want to run at about 85% intensity (as if you were running a 10-K as hard as you could—fast, but under control). Your intensity and effort should be consistent across each interval;
  5. Each interval should take the same amount of time to complete. If you slow down over the last couple intervals, you started out too fast. The time of your first interval should be the same and the time of your last interval. Don’t get frustrated if it takes a while to get your pacing down—it takes some practice to push yourself hard enough, but not too hard;
  6. If there is a flat area at the base of the hill, give yourself a 20-30 meter “head start”, so that you are not starting on the incline from a dead stop. This eliminates the strain of a standing start on a steep slope;
  7. Maintain good form running up the hill: head up, arms moving front-to-back, and a slightly exaggerated knee-raise (tongue hanging out is optional). Make sure to shorten your stride so that your leg turnover is the same as it is on flat land;
  8. At the top, don’t stop! Run through the “finish line” at the top of the hill. Use the lap timer on your watch to record each uphill/downhill interval. Record these times in your running log;
  9. Run back down the hill slowly and gently to recover from the uphill and to reduce the impact on your knees and quadriceps (running downhill is demanding on your body, as it causes 30-35% more impact on your body than flat land running). It should take at least twice as long to find your way back to the base of the hill. You do want to make sure you have at least moderately recovered before beginning your next interval;
  10. After finishing your last interval, cool down by running easy for 10-15 minutes. As with any workout, be sure to fully stretch after your workout.

That’s it! If the RMEC group is interested, we can create Thursday night/afternoon group hill workouts. We could take turns picking a spot, and "hosting" the run. Hills are limited in Rocky Mount. As with the Saturday runs, hill repeats are much more fun with a group cheering you on! If you can’t make it, find a nice hill near home and incorporate this workout into your training. If your hill is too long, you can simply “mark” the top with a tree, fire hydrant, piece of sidewalk chalk, etc.

Words of Caution. Running hills can cause or prevent injury. Ease into hill training. Be sure to warm up and stretch before and after the workouts. Runs easy the day after a hill workout (Most of you have a rest day on Friday).

BE WARY OF AUTOMOBILE TRAFFIC. It’s very easy to forget you’re on a road when you turn around to come back down the hill. Also, make sure you stay hydrated during the workout. It is a good idea to leave a water bottle at the bottom of the hill for when you need it.

Don’t forget. . .hills are your friend!

Cycling Rides

Ride Tonight: Eric is going to ride this evening (Thursday, 7/12). If anyone would like to join. Starting from Belton and Schrimper at 6 PM. The plan is to ride the 31 mile loop through Elm City, North Wilson and around the reservoir. Please RSVP in the blog. Here is the route.

Morning Rides: We are still riding in the mornings at 5:45 but as daylight is starting later and later, that time may change to 6 AM soon. The morning ride lasts less than an hour.

Duke Tri Course: Also, for the Duke Tri participants, I am going to do another pre-ride of the course on Saturday, July 21. The overlook parking lot and facilities open at 8. I will plan to get there with the hope of starting the ride at 8:15. Please let me know if you would like to join. I have maps and turn guides so everyone will be able to ride at their own pace and meet back at the overlook. - Eric

Lots of Summer Race Results

I have lots of race results to share. I am back logged a bit, so I will cover four races all in this one post. Below is information on everything from a 5k to a triathlon. One of which had an exciting photo finish! Be sure to check the RMEC race results section to see all of the 2007 race performances.

Triangle Triathlon: Dave and Jeff both participated in the Triangle Tri this past Sunday in Raleigh. As has become the norm, they both ended up on the winners podiums after the event. Jeff won the novice division, and Dave won the masters. What made it interesting is the finished the race side-by-side with the exact same time. Jeff was out of the water before Dave, but Dave passed Jeff on the Bike. On the running leg, Jeff chased do Dave right before the finish line where they both sprinted to finish. Both finished in 1:21:47. Jeff was two minutes ahead of the 2nd place novice, and Dave was seven minutes ahead of the 2nd place person is his category.

RMEC 5k Series #1: We had a good turnout for our first Monday night race. Vacation and the heat kept many of you away, but we are looking for a bigger group next Monday. This time we ran the Chase of Champions course. Brent won the race on a very hot night, and Tracy P was the first female finisher (actually running a PR). Due to an error in my map, I trimmed about 25 yards off the official course. Josh realized my mistake, and double backed to run the route correctly. His honesty and extra distance caused him to lose the lead. Here are the final results:

  • 22:15 - Brent
  • 22:22 - Ryan
  • 23:06 - Scott
  • 23:10 - Josh
  • 23:24 - Tracy P
  • 24:22 - John
  • 29:08 - Steve
  • 31:43 - Anne
  • 32:37 - Misty
  • 32:37 - Elaine

Firecracker 5k: Ursula and I ran 5k in Reedville Virginia on Saturday. It was a small town race, but had about 250 show up to run. We have not seen the official results posted anywhere, but Ursula ran a 26:52, and I ran a 20:48 by our own watches. As most small town races are. . . this was a lot of fun.

Fairfield Half Marathon: Brent and his family all ran the Fairfield Half Marathon in Connecticut on June 24th. They all did outstanding. First in the family to finish was Mikah just missing a PR with a 1:42:45. Brent was close behind Mikah, but his chip time was a second faster at 1:42:44. Brent's 14 year old son, Evan ran an amazing 1:51:04, and his wife Debbie cam in at 2:24:15. Congrats to the entire family!

Tuesday, July 10, 2007

07/17 Shoe Clinic Scheduled

Mark you calendars for next Tuesday at 7:00 p.m. We will have a shoe and clothing clinic at the Harrison Family YMCA. Raleigh Running Outfitters will be here to discuss proper foot ware, clothing, and hydration options. I realize for many of you, there may not be too much new for you to learn. That being said, Raleigh Running Outfitters has been very good to the RMEC.

  • They offer us 15% discount on shoes and clothing.
  • They have fitted 30+ runners from our group for new shoes.
  • They came last year to do a clinic as well.
  • And, they supplied all of the race materials for the Chase of Champions (at no cost).
Please, try to attend and show your support. A good running specialty store is very hard to find. We are lucky enough to have one of the best in the country just up the road in Raleigh. The customer service is top notch, and their knowledge of running gear is one of the best in the industry. You will not be disappointed after attending this clinic.

Jim Micheels will likely be the presenter. Jim is the Owner of Raleigh Running Outfitters. He has been an impassioned runner for the last 22 years. He has run nearly 20 marathons, his favorite distance, and clocked a personal best of 2:28. His experience in running retail includes stints at Downtown Athletic in Charlottesville, VA and Runner’s Edge of Farmingdale, NY. Prior to sporting goods, Jim was employed in the human resources field for 11 years. He opened Raleigh Running Outfitters in August of 2003 and is now co-race director for the City of Oaks Marathon in Raleigh.

Don't miss this clinic! Everyone is welcome. Please bring friends and help support the running community.

Shirts on the way! Payments are needed

UPDATE: I had to make some adjustments in regards to the cap-sleeve colors. I have contacted everyone that is impacted. The information below, and the order list has been updated.

Between running shirts, t-shirts, and gear bags, we are ordering 85 items with the RMEC logo on it! If people had not heard of our group before, they will now! All items should be arriving by the end of next week.

$13 - Technical Shirts: The technical shirt order is in. About half of the shirts are white, and the other half. . . . well, lets just say if we all wear our shirts for a group photo, we will look like a bag of SKITTLES. The shirts should be printed this week. To save on shipping, I can pick them up in Raleigh, so it may take a few extra days to get them distributed in Rocky Mount. Let me know if you will be in Raleigh at the end of the week and can pick up the shirts. (By the way, I am not kidding about that Skittles picture)

$11 - Sack Packs: I have also submitted the order for the Sack Pack bags. These bags are $11 each. I ordered a few extras, but not many. So, if you decide you want one, speak up quickly.

$11 - Black T-Shirts: Carol has placed the orders for the cotton t-shits. She was able to get all of the size requirements (from tiny-tots to XXL). Be sure to throw these on your kids and spouses during your next race so you can find them cheering for you. I estimated tax and shipping for these, but think I am pretty close.

Extra Stuff: I ordered some extra items, assuming we would add more people, and that some of you may change your minds. If you are interested, please post a comment below. First come, first serve. This is what I have available:
  • five extra cotton Ts (2 XL, 2 Ls, and 1 M) - all black
  • five extra sack pack bags - all orange
  • three extra cap sleeve shirts (1 XL White, and 2 Ls White and Silver)
  • four extra t-style tech shirts (1 XL Cardinal, 1 L Hunter, 2 M Teal and Purple)
  • one extra sleeveless tech shirt (L Navy)
Payments: Here is a link to what everyone ordered. Please submit payment as soon as possible. I have already sent payment for the technical shirts and bags, and would like to avoid keeping 50 shirts on my credit card for long. I am only charging the actual cost to me. If you write a check, make it out to me. If you would rather send a PayPal Payment, that is fine too. Just add 25 cents per item to cover the PayPal fees. Let me know if you want to do this, and I will give you our PayPal address. Thanks!

Half Marathon Options

09/02 RnR Half (Va Beach): If you are considering running the Rock 'n Roll Half Marathon on Labor Day you better sign up soon. There are only 800 spots left in one of the largest half marathons on the east coast. For those running the Richmond Marathon, your training plan calls for a half marathon race on this date.

08/25 Patrick Henry Half (Hanover Va): Another option for a half marathon is the Patrick Henry Half. This race will have hundreds of Sports Backers Marathon Training Team members racing. This race is a combination of three races that used to be run in September. The race is a week ahead of the RnR Half. If you are training for Richmond, we may need to adjust your schedule slightly if you plan to run this race. Just let me know.

Sunday, July 08, 2007

RSVP: 07/09 Monday RMEC 5k Series #1

Monday night is the first of three 5ks we will run in Rocky Mount. We will run the Chase of Champions 5k course which is linked below. Please make yourself familiar with the course, because it will not be marked. There are still painted arrows on the road from the past Chase races, but they are faded. Remember, the course will not be closed to traffic. You must always yield to cars, and be aware of the traffic around you, even if it costs you time off your PR.

Race #1

Remember, the goal is to simulate a race for many of our new runners, and also to see how well you are doing. Please come out and join us. Use the comment feature to let me know if you are coming, so we can have enough post race drinks for everyone. See you Monday!

Thursday, July 05, 2007

RMEC Members Run the Great Raleigh Road Race

For the last two years, the Great Raleigh Road Race was not run. Butch brought the 5-mile event back in 2007, and ran it on July 4th. Brent participated along with his son Mikah, and one of his students Sam. Some of you got to meet Sam on a weekend run, if you were fast enough to keep up.

Brent finished in 36:22, and took 5th in his age group. Mikah and Sam both blazed through the course. Mikah finished 41st overall with a time of 32:56 (a 6:36 pace) and Sam crossed just a few runners early with a time of 32:29 (a 6:33 pace). Great job guys!

Richmond Updates

In case you did not see it, the Richmond Marathon website added a few links that may interest you. The first is a video update by Bart Yasso on the Runners World Website. Bart gives video previews of upcoming races. This is a special edition where he speaks about some of the upcoming fall marathons. Richmond is one he highlights.

The next update is the
message board that was added to their web site. This was on their site in the past, but was eventually pulled down. Unfortunately anonymous posting allows for people to spam message boards, and also to use colorful language. I am hopeful this year the board will me monitored better. It is slow going now, but will get lively as the race gets closer.

The third is a YouTube link that is embedded on the
home page. Scroll down a bit, and you will see the short video that highlights the race. Enjoy!

RUN RSVP: 07/07

Come out and run 7 miles on 7/7/7. We will be running from the Harris Teeter again this Saturday. For some of you we will be on new roads, so please look over the maps and directions. As always, check my directions to make sure they match the maps properly before the run. The directions are in the description on the maps pages. Remember, we start at 6:30 am now to beat the heat.

This week is a recovery week, so take advantage of the lower miles. If you feel like you must run more, you are welcome to add on, but remember the novice plan jumps to seven next week, and the intermediates start hitting double digit runs.

Run Details:

  • Day: Saturday @ 6:30 a.m.
  • Where: Harris Teeter
  • Novice Distance: 4 miles
  • Intermediate Distance: 7 miles
  • Supported: Water Fountain Only
  • Weather: Forecast

There will not be fluids this week on the route, but these are short enough runs where you should be okay. Be sure to get water at the fountain in stone park at mile 2.

I will be visiting family this weekend, so Ryan and Tracy will get everyone out on the run, and make sure you all get back safely. Please RSVP, so they know who to expect. My mom found a local 5k for Ursula and I to run, so we will be doing the Firecraker 5k on Saturday.

Tuesday, July 03, 2007

4th of July Run RSVP

I have heard a few people in town are looking for a run on Wednesday morning. I though I would check to see if people are interested in a group run. I will not have a set route, pace, or distance, but feel free to join us for a 4th of July run!

Run Details:

  • Day: Wednesday
  • Time: 6:30 a.m.
  • Where: Harris Teeter
  • Distance: Pick your own
  • Routes: NA
  • Supported: No - BYOB
  • Weather: Forecast

Monday, July 02, 2007

RMEC Technical Shirt Update

I will spare you the details. . . but all the shirts ordered will be the micromesh 100% polyester wicking shirts. This is the best option for summer running. BaySix USA can now provide lots of colors for the shirts, and has three different styles. Please let me know if you want to change your order.

T-Shirt style:

  • Description: As the name indicates, this is a shirt with sleeves. Can be used by men and women
  • Colors: White, Black, Cardinal (darker red), gold (bright yellowish), hunter, navy, orange, purple, red, royal, silver, and teal
  • Sizing: All sizing is based on typical men's sizes

Cap Sleeve Style:

  • Description: This is also a t-shirt style, but the sleeves are shorter. This is a women's shirt.
  • Colors: White, Black, Cardinal (darker red), gold (bright yellowish), hunter, navy, orange, purple, red, royal, silver, and teal
  • Sizing: All sizing is based on typical women's shirts

Sleeveless:

  • Description: This is more of a muscle shirt style. Can be worn by men and women, but the arm holes are big. Good racing shirt.
  • Colors: White, Cardinal (darker red), and Navy
  • Sizing: All sizing is based on typical men's sizes

I have updated the order list to reflect the micromesh shirts. I assumed cap-sleeves for the women, but you are welcome to order the t-shirt style or sleeveless too. I know not everyone wants this style of shirt. Also, for those who had requested both kinds of fabric, I still have two shirts on the list, but I put the "extra" shirt at the bottom. Let me know if you only want one shirt now, or if you want two different colors, etc.

On a related topic, we can also get "sack packs" for $11 a piece. These are a 15x18 Nylon Drawstring Sack with cord and zipper pouch. They don't hold much, but are great for races when you need a small bag to hold your shoes, keys, and such. Let me know if you want one of these also. These all need to come in one color. I picked orange because they will stand out. . . ummm. . . and because I am a Hokie. I will order extra bags in case I don't here from everyone.

Please let me know by Thursday @ 5:00 pm if you want to change you order. If I don't hear from you, I will stick with the white shirt as planned.

NOTE: Black Cotton Tee Shirt orders are still on target, and will be done by Carol.