RUN RSVP: Saturday 11/03

Wow! It is November. Hard to believe. Think back to those two weeks when it never seemed to get below 100 degrees. November as though it would never get here. . . and now you are one week for your marathon! Some of you are only three days away.

This weeks run is your last long run. For those running Richmond, Tracy will have your shirts (unless you made other arrangements to get them). Try to run in your race shirt, so you know how it feels. Plus, everyone in Rocky Mount will notice the bright orange! They may even think you are a highway worker.

This run is not about speed. Take your time. Break into a few groups and run together. Talk about the race. Think about how hard you have trained. Enjoy yourself!

Last year we had a big crowd for this run. We had signs along the way, and all went out to IHOP afterwards. The crowd will be smaller this year because several are racing this weekend, but it should still be a good run. When you RSVP please indicate if you are interested in grabbing some pancakes!

Run Details:

• Day: Saturday @ 7:00 a.m.
• Where: Harris Teeter
• Route: 8 miles
• Supported: Yes
  
• Weather: Forecast

Those following the half marathon training plan are scheduled for a 7-mile run. If you turn left on Stoneybrook road instead of looping through Greystone, you can cut this 8-mile route down. Please everyone try to encourage people to run the First Carolina Half this December!

Olympic Trials

For those who have not heard may say 100 times over the past month. . . the Mens Marathon Olympic Trials in in New York on Saturday. Roughly 150 of the fastest men in the United States will race 26.2 miles on multiple loops through central park.

Surprisingly, the race will not be shown on TV other than the start on the NBC morning news. You can however watch it online on the NBC Sports website.

One person running the race is Macharia Yout a runner from the Sudan. Macharia fled the Sudan at roughly the age of five. He along with thousands of children walked hundreds of miles to avoid being murdered are being forced to fight in a civil war. Many died, but Macharia found a home in the United States. He has been running ever since. To say his story is amazing is an understatement. I will be cheering loudly for Macharia this Saturday.

Here is a link to a 13 minute video of the story. Some firewalls may block the video if you are at work. For more information on the trial visit the offical site.

Tip 14: Race-Day Logistics

You’ve probably thought about the Richmond Marathon every day for the last several months. Appropriately, most of your concentration has been on your training and on the race itself. But just as taking care of the details in training—hitting marathon pace precisely on your final tempo run, or taking the time to do become familiar with the route on roads that you’ve never been on before—can make the difference between a good race and a great one, preparing your logistics well in advance for getting to the start can change your race-day mood from tense and worried to calm and cool, with nothing distracting you from the important part of the day ahead.

Plan to eat a sensible high-carbohydrate meal for Friday’s lunch and dinner. Don’t worry about getting a perfect night of sleep before the race; the scientific consensus is that it’s the sleep you get the whole week before the race that counts, and that last restless night is predictable and harmless. What’s more important is that you’re awake in time to tick off your pre-race necessities without feeling rushed.

Setting two alarms is a great idea; another is to arrange with a friend to be each other’s fall-back alarm via wake-up call. You’ll have your race gear decided upon and laid out the night before. (Making a written checklist is smart, so you won’t get to the start, snap your fingers, and say “Vaseline!”)

You may want to consider packing a big garbage as a final outer layer. The forecast is for a very cold start right now, so plan to have on layers. You can drop the layers as you warm up. The Sports Backers will be at mile 2.5 to collect anything you throw them. You can get it back at the finish, but expect to dig through lots of clothing. Anywhere else you drop gear will be donated to shelters, so don't put on your 50-dollar warm up jacket.

You’ll certainly remember to pin your number to the front of your race clothing, attach your ChampionChip to your shoe, and pack a bottle of your favorite pre-race drink.

Most of you are staying within walking distance of the start. This is a big deal, because it means you can have one last visit to your "personal bathroom" before joining the crowds in the port-o-pot lines. We will most likely meet for a team picture with the other Sports Backers before the race. (More details on that later) This gives us a common place to gather, and wish each other well. After that get in the bathroom lines. If you do not have the success you are hoping for, get back in line again. . . don't worry, nobody is paying that much attention to you.

There will be several UPS trucks to check your bags beside the starting corrals. If you have some extra stuff, you don't plan to start the race in, throw it in your bag. Attach a label to the bag and take it to the truck with your number. You can normally do this up to 15 minutes before the start. The longer you wait, the bigger the crowd. The earlier you give the bag, the colder you may become. Do what works for you.

After checking your bag, hit the bathroom again (quickly) if needed, and then head to your starting corral! If you start getting cold, keep moving and get ready for YOUR marathon!

"Marathon Challenge" on Tonight

PBS is doing a special tonight that is billed as being "surprisingly touching" that gives the background on the Olympic Trials and the New York City Marathon.

The hour-long show explore both the psycologivcal and physiological challenges of training for the 26.2 mile event. It features a group of 13 nonrunner participating in a 40-week training program for the Boston Marathon.

Sounds like a fun show to watch, and something that could help get everyone excited for their fall marathons. Be sure to tune in!

Here is the website about the show. There is a 2 minute video clip that really will get you excited to watch.

City of Oaks is this weekend!

Be a Runner! There are lots of Rocky Mount area runners participating in the City of Oaks Marathon and Half Marathon this weekend. Raleigh is sure to be filled with excitement, and the forecast looks perfect for a great race.

Full Marathon Runners:

• Deb Bunting
• Doug Bunting
• Abraham Cox
• Christy Cox

Half Marathon Runners:

• Jenni Batchelor
• Michael Dial
• Tammy Malinowski
• Julian Martinez
• Larry McKeel
• Patti Miller
• Amber Poole
• John Tracey
• Scott Wingfield

Good luck everyone! Have an awesome race!

Be a fan! This is a Sunday race. This means that those training for Richmond could easily make the drive to Raleigh on Sunday to be a fan. As a marathoner, you really appreciate the people who come out to cheer. This is a great opportunity to "pay it forward" and show some support. It will also be a great way for new marathoners to get an idea of what to expect next weekend in Richmond.

Be a volunteer! It takes hundreds to thousands of people to pull off a race like this. The City of Oaks is still looking for volunteers. You start as early as Friday and help with packet pickup, and finish as late as Sunday with course clean up. They are still looking for volunteers in just about every area. This includes: parking, course monitor (high school age or older), registration, bag check, food tables, and more.

If you can help by volunteering, please email sam@cityofoaksmarathon.com, or visit the volunteer page on their website. Thanks goes to Tracy H. for finding all of this information out.

If you do go to watch or volunteer, get some First Carolina Half Marathon brochures from me. This is a good chance to spread the word.

SeatShield Group Buy

I know the summer is ending, so this is not the best time to try a group buy, but Tracy is looking into getting a Seat Shield for her van. This is a water proof seat cover that you just throw over your head rest after a run. It drapes your car seat, keeping your post run sweat off of you fabric or leather. I have one of these and love it. They are machine washable and take it no space at all.

The regular price is $29.95 for the mid-range product.
Here is the group buy pricing:
Qty 1 = $29.95
Qty 12 = $24.00
Qty 24 = $21.00
Qty 48 = $19.00

Not sure if in a group buy you can get different colors, but they come in Beige, Black, or Gray. If you are interested, post a comment with the quantity and color preference. We will confirm the final price before any orders are placed. For more information on the product, click the picture of the seat cover.

** 12 are now requested - stay tuned for ordering information **

Tip 13: Sleeping, Stress, and Eating

Sleep, rest, and fueling are the key components to a proper taper. After months of investing in training and building your body up, it’s important to preserve that effort by eating, sleeping, resting intelligently, and easing stress in the final weeks before the race.

Shelly Glover, exercise physiologist, says that now is the time to set a daily schedule and stick to it as much as possible. This includes setting consistent bed times, meal times, and run times. Sticking to a schedule will help ensure that you are at your best on race day.

Sleep and Alleviating Stress:
Sleep can often take a backseat to commitments of work, family, and entertainment, but running well in a marathon requires that you allow yourself enough time for your body to recover from the physical toll that training places on it.

The body releases its highest levels of Human Growth Hormone (hGH), which repairs the soft tissues that are broken down during exercise, during undisturbed sleep; this is vital in making sure your muscles are feeling good and in top shape on race day. Not sleeping enough before the race can also affect your mental focus, increasing anxiety and irritability—the last things that you want to be feeling before a long race.

“Sleeping is an underrated component in the life of many distance runners,” says multisport coach Scott Cohen. “Sleeping promotes recovery, and recovery allows for greater intensity and consistency in your speed/hill workouts and long runs. Getting an ample amount of sleep can prove quite challenging, but do whatever you can to get as much sleep as possible the week of the marathon.”

In fact, some experts say that endurance running requires making time for even more sleep than the recommended eight hours per night. While it may not be possible for many working runners, you should try to get eight to 12 hours of sleep each night before the race.

Glover says that sleeping can prove difficult for many runners during the taper. “To relax and improve quality of sleep [when you’re on a reduced running schedule], try a light stretch before going to bed,” she says. “Mentally, give yourself a brain rub down. Visualize fingers massaging the brain and kneading out the worries and tensions. Focus on your steady breathing. Acknowledge distracting thoughts, but let them drift away. This method is relaxing for sleep or calming for focus on marathon day.”

On the last night before the race, it's normal to have feelings of anxiety or stress that will make it hard to fall asleep. Don't worry about it. According to studies, one night of poor sleep (among many weeks of taking care of yourself), won’t have a significant effect on your performance.

Cohen says the key to the final weeks, in addition to sleep, is simply decreasing your stress level. “It’s imperative that you do your best to ‘put your stress on the shelf’ during marathon week,” says Cohen. “Instead, try and take in all the excitement and the positive energy that flows throughout our running community and our city! I promise you—your stress won’t disappear and you can always pick it up again at the conclusion of your marathon.”

Glover says it's key in the final weeks to “trust your taper,” and not get stressed out thinking that you are losing your edge. She also says it's important to keep thinking positively.

“The power of words isn't lost on anyone," she says. “Don’t continually talk about being nervous. You’ll work yourself into an unmanageable state and waste your energy. If you can at least pretend to be confident the real confidence often follows. Focus on the miles and races you’ve stored in the bank.”

Proper Eating
Another component in staying in top form during the final weeks is making sure to eat properly. Take extra care to eat properly in the weeks leading up to the race so that nutrition won't hold you back from peak performance on race day.

Cohen says there are no hard and fast rules in terms of eating, but that it's not the right time to skimp or skip your food intake. “Think of food as the optimum fuel for your aerobic engine,” he says. “In terms of using caution, never experiment with something new one to three nights before your race, and minimize any possibility of gastrointestinal distress or acid reflux by trying to avoid spicy fare the week leading up to the marathon.”

Tip 12: The Course

A big part of planning your approach to the Richmond Marathon is becoming familiar with the course so that you’re not caught off guard. It’s not the easiest marathon course ever made, but is is also not one of the most difficult. There are some hills, but at least you’ll have plenty of people cheering you on along the way.

Richmond is a fantasic course. You have a great mix of urban and residential. There are quiet stretches along the river, and there are busy sections near the city. You will run down shaded streets, and you will cross to magnificent bridges looking down on the Jame's River. This course gives it all to you!

I have often said, Richmond is 25.5 miles long. The last .7 miles is a downhill stretch to the finish. Once you make the final turn, you can hear the finish line announcer. The streets get more lined with fans. Your heart beats faster, and your legs find an energy you thought you left back at mile 20. . . once you hit that final hill, you are a ROCK STAR!

There are several ways to become familar with the race course. First and foremost, review the course map, and the course elevation chart. You will use this course map in your head on race day. Another great resource is the photo collection on the Richmond Times Dispatch site that list landmarks for each and every mile. Take a few minutes to click through the photos so you can find some things to look for on race day. Here are some useful links:

• Course Map (PDF)
• Course Elevation (PDF)
• Detailed Course (Very Large)
• Course Photos
• Written Directions (MS Word)

Here are a few observations and tips from my three Richmond Marathons. Most of these are pretty obvious, but I thought I would share. Others feel free to add in.

• Miles 1-2 - Take your time. Rushing just wastes energy. It will thin out.
• Mile 2.5 - Sports Backers will be there to take any clothing you take off.
• Mile 6 - An enormous downhill. Take it easy. Slow yourself down.
• Mile 7 - First Party zone. Take it in, but don't get too excited.
• Mile 7.5 - First bridge. Easy on the up hill. Enjoy the view
• Miles 8-10 - Along the river. Very peaceful. Good spot for an emergency pit stop.
• Mile 10 - Your first real hills. Two hills back to back. Relax. They are not that bad
• Miles 11-15 - Long stretch with traffic. Stay focused. There is the 2nd Party Zone.
• Mile 15 - Best view on the entire course. Enjoy the city coming over the bridge.
• Miles 16-18 - There is a gradual sneaky hill. Don't panic if your legs feel a little tired
• Mile 20 - Very short but steep over pass. If you need a walk break, this is a good time.
• Mile 21 - Back into neighborhoods. Keep your head up. Rely on fans to pull you through.
• Mile 23-24 - Least scenic portion of the course, but you know your are almost home
• Mile 25 - One last hill, before turning towards the finish
• Mile 25.5 - Smile, Wave, Thump your Chest. . . you are minutes away from finishing YOUR marathon!

RUN RSVP: Saturday 10/27

Our first taper run! It is all downhill from here. This weekend we are all running 12. Take it easy and relax. Remember, it was just six days ago that you ran 20 miles. It is likely your body is still tired. We will run rain or shine!

Those following the half marathon training plan are scheduled for a 5k race this weekend. If you do not plan to run a race, run an aggressive 3-5 miles. If you are going over 3 miles, use your first mile as a warm up. If you follow the Candlewood portion of this route and head back to the Harris Teeter it will give you a good distance.

Run Details:

• Day: Saturday @ 7:00 a.m.
• Where: Harris Teeter
• Route: 12 miles
• Supported: Yes - Powerarde and Water
• Weather: Forecast

See you in the morning!

Weekend Bike Ride

Tim and I are planning to ride on Sunday morning. Neither of us have done much riding in the past couple of weeks, so we are planning to roll along and see how we feel. Is anyone interested in joining us? We have not finalized a time, start point or route yet. -- Seale

Tip 11: Drinking the Right Amount

New scientific research suggests that runners should drink according to thirst. The new findings reveal that thirst is the best guide for assessing the body’s fluid needs. As elementary as it sounds, drinking only when you’re thirsty can protect you from over-drinking and under-drinking. Hyponatremia, an imbalance of fluid, and dehydration, too little fluid, can pose serious health risks that can be avoided if runners listen to their bodies’ thirst.

The International Marathon Medical Directors Association (IMMDA) strongly recommends using thirst as a guide to hydration. Other physiological cues that can be used as indications that runners should increase their fluid intake include concentrated dark urine and weight loss. Signs that runners should decrease their fluid consumption include clear urination, bloating, and weight gain.

Note that if you’re using a guideline other than thirst to assess your fluid needs, it’s important to recognize that variations in climate and humidity may change your hydration requirements.

What should I drink?
IMMDA recommends that runners should drink a sports drink instead of water when participating in a race or workout that lasts longer than 30 minutes. The combination of carbohydrates and electrolytes contained in sports drinks speeds the absorption of fluids, and offers the benefit of extra fuel.

Tips for Race Day:

• Check your urine half an hour before the race. If urine is pale (like lemonade), you are well hydrated. If urine is dark and concentrated (like iced tea), drink more fluids.
• Assuming you have hydrated, try to stop drinking 45 minutes to an hour before the race to help empty your bladder. Some runners take one last cup right at the race start. Think of this as water stop #1.
• During the race, drink when you are thirsty.
• Do not take any product that contains ephedra, which increases your risk of heat illness.
  Stay away from dehydrating agents such as cold and sinus medicines, anti-diarrhea products, and caffeine (unless you already have a regular morning coffee). You may consume these products a few hours after you finish the race if needed.

Course Fluid Stations:

You have been training with PowerAde all summer. This will be served on the course at Richmond along with water. The flavor in Richmond will be the blue kind. At each fluid station:

• Tables are every two miles until mile 20 when you will see them every mile.
• Tables are frequently on both side of the road. Look ahead before you start adding extra steps zig-zagging to the other side of the road unnecessarily.
• Call out ahead if you are unsure which cups are PowerAde and which are water. A cup of sugar on your head is not fun.
• Pick up your fluid from a later table to avoid the bottleneck.
• Keep moving after you pick up your fluid. If you would like to stop moving to drink your fluid, do so after you have passed all tables.
• Just because it is cold, does not mean you should not drink. You may not need as much, but you still need fluids.

Tip 10: Tips for Spectators

Marathoners, pass this advice along to your supporters. . . For those not running in the marathon, it can be a daunting challenge to figure out where to be and when to be there to support your runner. Don’t fret—there are plenty of resources to help.

Online Timing: Friends & Family Can Follow Your Progress Online. Ironworks Consulting offers live splits and results for all marathon participants on the race website. It does not offer as many updates as other races, but people can see you 13.1, 20-mile, and finish times. Ironworks will also provide live race commentary and photos throughout the event for your friends and family who can’t attend! Check the Richmond Marathon site the week of the race for a link to the live results page.

Party Zones: Richmond will have three party zones for spectators. This is a fun spot for you family and friends to hang out while they wait for you. The race site has more details on the party zones. A tip I would give is to have your friends pick on time to not be at a party zone, and instead be at some random place on the street (preferably between miles 20 and 26). As a runner, the party zones will get you excited just because of the energy and crowd. Seeing your family kind of blends in with everything else. Seeing your family at a time when you really need to see them will help push you to the finish.

Pace Chart: To help find you along the course, there is a great pace chart available. Give this to your family and friends before the race, or send them a link so they can print one out. This is really useful if you are tracking multiple runners.

Getting Support: Although you may want to give your favorite flavor of gel, or a special food to your spouse so you know you will get it at exactly at mile 14.5, I would discourage doing this. Why? There will be 5,000+ runners in the race. Roughly 1,000 of these runners will have the same shirt on that you are wearing. It is not easy to find you in the race, so don't count on getting something essential to your performance from an outside source.

More information: There is much more spectator information available on the Richmond site including parking and road closures. Don will also provide some directions for navigating Richmond on race day that can help avoid traffic jams. Be sure to check it out.

RMEC's Ramblin Rose!

Congratulations to Jennifer on a great triathlon debut! In her first ever tri, Jennifer placed seventh in the Novice division with a time of 59:15. This was barely two minutes away from placing in the top three. She shined the most in the swim where she was the 5th fastest novice swimmer.

• Swim 4:23, Bike 34:33, Run 16:31

The Ramblin Rose Sprint focused on first time triathletes, and was for women only. In total there were 412 finishers. Jennifer finished 57th out of all finishers. Very impressive! This is an event to consider next year if you are looking for a first time event. The swim is 250 yards; the bike is 9 miles, and the run is 2 miles.

If you have not heard, Jennifer will be leading the Master's Swim group at the YMCA two days a week. So if you are considering a tri, looking to improve your swimming, or just want to improve your overall fitness and muscle tone, come join her. Schedules are posted at the Y.

Tip 9: Gearing Up for 26.2 Miles

When it comes to race-day shoes and apparel, follow this rule of thumb: nothing new. Test your gear in advance on multiple runs, including long runs. The reason for this advice is that even a moderately annoying rub at your neck or a slightly uncomfortable sock will only feel worse with each step of a 26.2-mile race. Use the next three weeks before the Richmond, OBX, or City of Oaks to test a variety of race-day gear.

As we all know, especially after the unseasonably warm Chicago Marathon, we can never count on perfect weather on race day. Plan both warm-weather and cold-weather options for your race and continue to check the weather report as November 10 draws near. You will not want to sit freezing at the start, or overheat during the race because you have overdressed. Test out both long-sleeve and short-sleeve tops, both shorts and tights or wind pants, and anything else you might wear, including socks, shoes, tanks, hats, gloves, and watches. Practice carrying your nutrition as well, planning whether or not you will carry gels, salt packets, and drinks on your body or in your pockets.

Don’t forget that you will be able to take a gear bag with you to the race start. This can be checked immediately prior to the race. Lay out your race-day clothes and shoes for quick access in the early-morning hours of November 10, and pack your bag with plenty of warm clothing for the finish. Plan to kiss this bag goodbye until your 26.2 miles are done. By then you will welcome the comfort of warm, dry clothes.

Your ultimate priority, when it comes to gear and clothing, should be comfort. Here are a few tips to keep you safe and feeling good on race day:

Test everything you plan to wear on race day by wearing it on at least one long run. This includes your running shoes, which should be neither too old nor too new. A good guideline is that your shoes can handle about 400-600 miles. If you have logged this many miles, or your shoes show visible wear, buy new ones now so that you have time to break them in before race day. It’s never a good idea to wear brand-new sneakers on race day.

Bring warm clothing to wear over your race gear for the early morning and start of the race. You can feel good knowing that any clothes you leave behind or in your start corral on Broad Street will be donated to charity. But plan ahead, so that you don’t give up your favorite sweats. Even a trash bag with a hole torn for your head is a good temporary outer layer that also keeps you dry in case of rain.

Shop for performance gear now so that you have time to test it, and wash it multiple times, before the big race. When it comes to clothing, stay away from cotton fabrics (even if it is cold), which are slow to dry, and choose a sweat-wicking fabric instead. When it comes to gear, Garmin™ products, such as the Forerunner® 50 sports watch with wireless technology are on the market to help you monitor your performance. Remember: Everything should be pre-tested to keep you happy on race day!

Tip 8: Fueling on Race Day

If you’re like most runners, you’re concerned about what and when you eat. At no time is this more true than on race day. Marathon jitters combined with the need to refuel properly can make for a tricky food situation, but how you handle fueling should be no different from how you approach training. For each the key is to pay attention to your body.

Race morning: Experts recommend you eat a light carbohydrate-focused meal two or three hours before you start running. Prior to race day, practice eating a breakfast like the one you’d like to have November 10. This will help give you an idea of what your body can handle. Don’t completely skip eating or drinking anything for breakfast. “You need to refill and top off your glycogen stores that your body used as fuel throughout the night before,” says sports nutritionist Suzanne Girard Eberle, author of Endurance Sports Nutrition. Incidentally, coffee drinkers who regularly run after a morning cup don’t need to drop their java habit.

During the race: Some runners don’t like to eat at all during the race, for fear of upsetting their stomachs or getting cramps. But your body will most likely perform better with at least some carbohydrates ingested over the course of the race. Girard Eberle recommends eating 30 to 60 grams of carbs per hour. This is the time to use convenient sports energy foods like gels and drinks.

Again, practice eating these energy sources on training runs before the marathon, and make sure to consume them with six to eight ounces of water. Water, PowerAde, and Clif Shots will be available along the Richmond Marathon course. This is what you have trained with, so your body knows what it is getting.

After the race:There is 30-minute recovery window during which, if adequate amounts of a sports drink and a combination of carbohydrates and protein are consumed, recovery will be improved significantly. After the race, head to the post race area, and find pizza, fruit, energy bars, coffee and more to refuel.

Good Luck Jennifer!

Jennifer, will be competing in the Ramblin Rose Sprint Triathlon this weekend. This will be her first Tri. If you have been to the Y recently, you have probably see her training, as she is there just about everyday. I expect the hard work will pay off this weekend. Good luck!

RUN RSVP: Saturday 10/20

Time for the "BIG ONE" everybody. That's right 20 miles! Based on email responses, it appears everyone will be running in Rocky Mount this weekend, so I look forward to seeing a big crowd at the Harris Teeter Saturday Morning.

The 20 mile run is the biggest single challenge of your marathon training. For this reason, I want you to be able to count on your team to get you through it. Unlike Richmond, we do not have 1000+ runners on you training team, so if we just do a big loop, many of us would do the run entirely alone. To avoid that, we are going to do a triple loop route. I encourage you to reverse your route on one of the three loops.

Those following the half marathon training plan should do six miles today. You can use the route below and walk in the last bit if needed.

Run Details:

• Day: Saturday @ 7:00 a.m.
• Where: Harris Teeter
  
• Route: 6.67 miles x 3
  
• Supported: Yes - Powerarde, Water, Gels, Pretzels, and Gummy Bears
  
• Weather: Forecast

I picked this route for three reasons:

1. It has a few hills which are hard to find in Rocky Mount. This route will somewhat simulate the race in Richmond.
2. It allows for runners to hit the fluid stop six times, ensuring you are well supported the entire 20 miles.
3. It allows you to see your teammates. Take advantage of this and be sure to cheer.

I know a few people need to leave immediately after the run for other obligations. I had planned to pick up coffee and bagels for a post run celebration. Please let me know in the RSVP if you will not be there after the run.

Tip 7:Food for the Long Haul

Fueling the body properly before, during, and after the marathon is just as important as training well. Here’s how to make sure you’re getting the right nutrition at the right time. (The following advice is general information that should not be used in place of advice from your doctor or nutritionist.)

Look for foods that provide carbs as well as other nutrients. For instance, a slice of whole-wheat bread has about 11 or 12 grams of carbs and also is a good source of fiber. Ditto other breads and cereals, especially if fortified and made from whole grains. Some other carbohydrate sources that offer other key nutrients include bananas (potassium), winter squash (beta-carotene), baked potatoes (vitamins C and B6 plus antioxidants), brown rice (manganese and other minerals, plus fiber), and oatmeal (fiber, minerals, and vitamins).

Three weeks before the race: Eat a 3:1 or 4:1 carbohydrate-to-protein ratio. As you begin your taper, consuming this suggested ratio will help build glycogen stores, which are carbohydrates that are converted to sugar and stored in your liver and muscles. Carbo-loading works when you are tapering the amount of running you are doing because your body is actually able to reserve glycogen instead of depleting it to provide energy on longer runs.

Two or three days before the race: Increase the amount of carbs you eat to equal about 70 percent of your diet. What this means is that the all-you-can-eat pre-race pasta dinner isn’t enough. To gauge how many carbs to ingest in the days before the race, nutritionists advise aiming for four to five grams or carbohydrates for every pound of body weight. That means a 110-pound runner should consume at least 440 grams of carbohydrates daily. A 180-pound runner needs 720 grams at minimum.

“This is a large amount of carbs to consume, so stick with concentrated sources like bagels, rice, pastas, and breads, as well as easily tolerated fruits and vegetables,” says Monique Ryan, nutritional consultant and author of Sports Nutrition for Endurance Athletes. Carbs consumed from energy drinks and bars also count.

Pumpkins and Turkeys!

There are a couple of fun races coming out that I wanted to point out. One will guarantee you a PR, and the other is right here in Rocky Mount. Both are worth checking out!

10/27 Pumpkin Run - This race comes highly recommended by Dave. It is a 4k trail race (hence the PR) in Chapel Hill. Come out and do the run. Stick around for the party afterward, of course! Bring your whole family for dancing, live DJ music, and lots of food.

11/17 Turkey Trot - Although rarely publicized, Rocky Mount actually has a Turkey Trot that is pretty fun. It starts and finishes at Hornbeam Park. There is a One Mile Fun Run, a Three Mile Run, and a 10k. All races start together. It is a blast lining up for a race next to a four year old! Here is more information:

• Race application
• Release Form (back of application)
• Race Map
  

This is a perfect training race for those preparing to run the First Carolina State Bank Half Marathon, so don't skip it! If you are just starting to run, or considering a Tri, the 3 mile run is a great place to start as well.

I would honestly love to see this Turkey Trot double or triple in size this year. The race is barely hanging on right now, but with the ever growing size of the RMEC, and a new Half Marathon in town I expect major growth for years to come.

If you are in town, come run this race! Be sure to run in a RMEC shirt if you have one. If we have lots of runners, I may print up a few cards with our blog address, so we can get more people running with the group.

Tri Newbie Thoughts on what is really needed

Eric found an interesting read for all getting involved in tri's. Here is a small quote from the article: "The real deal is this: new triathletes and new babies are a lot alike in that there's thousands of dollars of stuff that you think you've just gotta' have for everything to be perfect, when in reality it takes very little to get the job done."

The site is Women on Wheels, but the information applies to everyone.

Tip #6: A Little Positive Thinking Goes a Long Way

A very experienced marathoner and triathlete once said that runners should be able to carry on a conversation during long training runs. This may make some of you a bit nervous at first (trying to catch your breath), but you will get better at it, and will be more comfortable on my long runs and enjoying your time with my training partners.

The lesson learned can easily apply to you as you prepare for your race in Richmond. It involves defying some restrictions that your mind might have placed on your body, and realizing that you are physically ready to handle what’s in store for you on November 10. Learn the three lessons here, and repeat them to yourself during the race if needed.

The mental battle is the toughest. We’ve all made it through tough decisions in our lives. Now it’s time to make the right decisions for your body by applying some mental strategies to your training and the race. You have been training too hard to let muddled thoughts break your focus. Whether 26.2 miles is a new challenge for you or you’ve completed the distance before, doubts somehow manage to creep in. Think positively as you train—you are laying the foundation for your race. Force unnecessary doubts out of your head. You will have more support on the streets of Richmond than you’ve ever had on any training run. Spectators, Sports Backer Coaches, and other runners will be everywhere you look. If you don’t let your mind get in the way, those crowds will help push you to the finish line, as fast as your legs can go. After all, this is America's Friendliest Marathon!

There are solutions to any problems that arise. You are not going where no man or woman has gone before. You will, without any doubt, experience challenges in the final weeks of your training and on race day. But there will be solutions to any issue you’ll face, both in the days ahead and along the marathon course. It’s normal to feel anxious about what might happen, but if you address problems now and work out the kinks as you train, your mind will be positive and clear on race day.

You’re as prepared as you’re going to be. You know how well you’ve trained and how long you’ve been working toward this goal. Your body can feel it, and now you just need to get your mind to believe it. As you head into your taper, keep reminding yourself that you’ll be prepared when you arrive at the starting line. Planning for things to go right is the healthiest way to get there.

Tip #5: Plan Your Taper

The dictionary definition of "taper" is to diminish gradually, and that's what you'll be doing: gradually running less in order to rest more. Every good marathon training program includes a tapering period during the last few weeks.

It can seem counterintuitive to be taking it easy in the weeks before the big day, but tapering can be one of the most critical parts of your training program. Studies cited by the American College of Sports Medicine found that muscle damage, depleted stores of muscle glycogen, and other effects of heavy-mileage training are restored or repaired during a taper, boosting performance some 3 percent on race day. That's about seven minutes in a four-hour marathon.

The trick is to do it right. Here we dispel the five myths of tapering.

Myth 1. You can stop cold turkey. Wrong. There are as many tapering "how-tos" as there are marathon training tips, but the essential rule of thumb is to do it gradually. Tapering should start after your highest-mileage week, usually the fourth week out from race day.

• Three weeks before race day (the week beginning October 22), decrease total weekly mileage by at least 20 percent. Cut the longest run of the week to about half of what the longest run was the week before.
• Two weeks before race day (the week beginning October 29), decrease total weekly mileage again to half of your highest-mileage week.
• One week before race day, you should be resting more than running, and your total weekly mileage should be fewer miles than the longest run you did in this training cycle. It will be hard to accept this low mileage, but rest assured it is only good for your body.

All of the information above is already built in to your Richmond Marathon training plans. If you stick with your plan, you a good to go!

Myth 2. You'll lose aerobic fitness and muscle tone. Wrong. Your body will not suddenly lose cardiovascular or muscular fitness.

Myth 3. You can skip speedwork. Wrong. You still want to pay attention to your marathon goals. Use one of your midweek runs for marathon-goal pacing. For example, during a four-miler in the first two weeks of your taper, run two miles at marathon pace.

Myth 4. Tapering applies only to running. Wrong. Taking it easy extends to all other physical activities—strength training and crosstraining included—so banish thoughts of longer bike rides or heavier weights. Don't use the energy boost brought about by tapering to do unusual and/or strenuous activities that could cause injury.

Myth 5. You can cheat. Wrong. Say you're on a run, it feels great, and you tack on an extra mile or three to an easy five-miler. That's not a real taper. "Just because you’re feeling rested, don't get cocky," says Glover.
By the same token, don't take tapering as an excuse to slack off. Even slower-paced, shorter runs should be taken seriously. "Keep the quality in your runs," Glover adds, "for both your mind and your body."

Lake Royal Results

The results are in and the RMEC did great at Lake Royale. Even though the temps were very cold for an early morning swim, three people ended up participating in this first year event from Rocky Mount. Two of them placed in their age group, and one ripped the skin off their rear-end, shoulder, and knuckles.

Mary, had a phenomenal race, finishing as the 4th woman overall! This was of course good enough to win her age group by almost 20 minutes. Wow! Take a look at that form in the picture to the left. Hard to beleive Mary does not consider herself much of a runner.

In her triathlon debut, Carol also found her way to the medal stand, finishing 3rd in the same age category. As many people have done in a tri, Carol had panic set in once she started the open water swim. A tight wetsuit made her breathing challenging. She easily could have called for help and quit. Instead she calmed herself and was able to finish the race in grand style. Great job ladies!

• Mary - Swim: 8:06, Bike: 51:27, Run: 27:23
• Carol - Swim: 15:11, Bike: 63:42, Run: 37:29

Dave, did not have the same result in this tri. After countless Masters' awards, Dave finally had fate not on his side. Taking a turn at 31 mph, Dave had a another cyclist make an illegal pass. Dave could have either t-boned the cyclist, or slid out of control. Neither was a good option, but Dave ended up taking the slide. Somewhere near Lake Royale, you can still find pieces of Dave's skin on the road. Despite some bruising and road rash, he was still able to make the State Fair that afternoon, and was seen running the roads today.

Jennifer was able to get some great photos of the event. I posted a few here, but check here Kodak site for the rest.

Tip #4: Dealing with Injury Late in Training

You’ve got four weeks to go. Almost all the money’s in the bank. Only one week of hard training left, and then you can start to taper…but what’s this twinge in your knee? You felt it yesterday, just a slight discomfort toward the end of your final 20-miler. It’s worse today, though—and two days from now you’ve got that last serious tempo run on your schedule.

There’s not much worse for a marathoner than an injury late in the game. Seeing all your preparation threatened by something you can’t easily control can be truly depressing. The first reaction for most runners is denial, at least to the extent of starting the next day’s run hoping the pain is gone. If it’s not, and especially if it’s worse, acting fast can preserve your chance of racing well—and maybe of racing at all.

One of the most successful, and—no coincidence—smartest masters runners in the country, Alan Ruben (he ran a 2:29:54 marathon at age 41), has a policy that has served him well for decades: If he feels a pain that he isn’t familiar with—in other words, something whose duration and intensity he can’t predict—he takes two days off. That’s almost always enough time to heal whatever minor problem has cropped up. Ruben virtually never misses a race—or a place in his age-group (currently 50-54).

Most of us don’t have that kind of discipline—or, rather, our discipline is geared only toward doing more, not less. It’s very hard to convince a distance runner that backing off is wise. But when there’s risk of injury, the best move is to use the same focus and determination that get you through those 20-milers, but on being careful and patient instead.

Of course, treatment is vital. Almost any running injury is helped by the elements of the acronym RICE: rest, ice, compression, and elevation. If it’s a foot or leg problem, you can cover all four at once by lying down with your leg on some pillows and an ice pack wrapped around the painful area for 10-15 minutes. (Repeat after an hour off, and continue the cycle.) Sleep is another excellent recovery aid; it’s when tissues are rebuilt, and some extra rebuilding time is ideal now. Ruben’s Rule would be a good idea: That tempo run really can wait, and you’ve got too many miles behind you now to lose any fitness in two days. On Day 3, start very slowly and on a soft surface if possible. (Treadmills are good for this; they alleviate the chance of getting two miles out and having to walk or catch a ride back if the injury flares up.)

The biggest challenge can be mental. You have travel plans, hotel reservations, dinner plans—and now it’s all at risk. Don’t panic: Learning all you can, taking only positive steps, and making a contingency plan (or several) will help you stay calm.

A good panic-reducer is the story of Joan Benoit, who had arthroscopic knee surgery 17 days before the first-ever women’s Olympic Trials marathon in 1984. After the surgery, she had an "arm treadmill"—an upper-body aerobic-exercise machine—mounted over her hospital bed, and she maintained her fitness without running a step. She won the Trials marathon—and the first women’s Olympic marathon after that. You probably won’t need knee surgery 17 days before 2007 Richmond Marathon—but even if you did, with the right treatment and attitude, you’d still have a chance of running well.

If you feel like you are about to go nuts, and want some extra opinions, be sure to check out the Richmond Marathon and the Sports Backers message boards. Cool Runnings is another great forum of runners. I have a link to them to the right.

Good Luck at Lake Royale

Several people are racing this weekend in the Lake Royale Sprint Triathlon. I am sure wetsuits will be a must with the recent drop in temperatures. Carol will be competing in her first Tri. Months of training has her nervous and excited for the event. We are all pulling for you Carol!

Many of the "usual suspects" are also racing. Dave and Tim will be racing for the second consecutive week, and hope for another great performance. Mary will also be back in competition. Her last race was the swim portion of the Duke Tri, but she will be completing all three legs this weekend. Good luck to everyone!

The race is just a short drive down 64. If you can make it out there, they would love your support!

RUN RSVP: Saturday 7:00 am

Another weekend of shortened miles. Hopefully everyone is feeling okay after the 18/20 last week. I thought I would mix things up this week and start somewhere different. This week the plan calls for 12, but I have a 13 mile route. We will run the First Carolina State Bank Half Marathon course. There are several ways to adjust the distance of the route, which I will explain below.

Run Details:

• Day: Saturday @ 7:00 a.m.
• Where: Sunset Park (Taylor and River Dr)
• Route: 13.1 miles
• Supported: Yes - One Stop, plus two water fountains
• Weather: Forecast

Adjusting the Distance: If you want to shorten the routes, here is how you do it. The distances I list are only estimates, but will be pretty close:

• 6 miles - Stop when you get to Taylor & River (Best option for those training for the Half)
• 9 miles - Instead of turning into Battle Park, turn left and come back across the bridge
• 12 miles - Run to MLK Jr. Park, but don't do the loop

Parking: I recommend parking on Taylor on the side of the road. From Sunset, turn left by Chicos onto Taylor, and drive .25 mile. Please leave the space closest to River for Scott to park his truck.

Fluids: This is a tough route to put fluid stops. We will have a cooler at the start/finish which is also the 6 mile point. Scott Wingfield will have a truck that we will put the cooler in. There is a working water fountain in Battle Park at mile 8 and 12. These three stops should be enough for you. If you think you will need more, bring a water bottle. You are welcome to fill it up from the cooler. We will not have gels this week because of the distance being shorter. If you think you need one, let me know and I can bring some.

Weather and Clothing: This is our first cool weather run. This is key to your training. It is time to figure out what works for you. Everyone has a different strategy for staying warm. As a general rule, if you are warm before you start running, you are over dressed. You don't want to be freezing, but too much clothing can have a negative effect.

If you don't own a cheap pair of gloves, this might be a good time to pick some up. In fact pick up a few pair. Keeping your hands warm is important. Once you start running, and have warmed up, your hands will be fine, and most people can drop the gloves.

Layers are also important. As you warm up, you will likely want to take off some clothing. If you have on just a sports bra and a sweatshirt, you are in trouble. At mile 6, the sweatshirt is likely too warm, and just a sports bra is too cold. Consider wearing multiple shirts instead. Feel free to throw your extra layers in Scott's truck when you hit the first fluid stop if needed.

If all goes as planned we will have a cold start to our marathon, so put some thought into what you wear tomorrow, and see what works.

RMEC Cookout 10/21

Mark your calendars. . . The RMEC is having a cookout! It is about time we celebrate what we have accomplished. Sure most of us have not had our "big race" yet for the fall, but the heart of your training is over. Lets get together and just enjoy being together (and finding out what people look like when they are not in running shorts).

Everyone is welcome and encouraged to join us. Even if you just occasionally run with the group, please come out. Heck if you are just a blog reader, and want to hang out with some local runners, you are welcome too. As I have said many times, we welcome anyone into the RMEC. if you are reading this message, you are an RMEC member. Runners, Swimmers, Cyclists, etc. Everyone can come. Do you get the point? Come eat!

• Date: Sunday 10/21
• Time: 4:00 p.m.
• Location: Tracy Proctor's House
• Hosted by: The Bullards, Proctors, and Forresters
• Who: Everyone!

The cookout is free, and you do not need to bring anything unless you have a favorite adult beverage. The following will be provided: Grilled Chicken, Hot Dogs, Fruit, Green Bean Casserole, Mac & Cheese, Pasta Salad, Chips, Fixen's, Deserts, Chips, Beverages, and more!

To help raise money for Team Fox, Ryan will have a 50/50 raffle. This is completely optional. Many of you have already been generous with your contributions, so please no one should feel obligated to by a raffle ticket. Half of the money will go to Team Fox, and the other half will go to the winner. We will probably have some other exciting prizes as well (did someone say RMEC sack packs?)

Bottom line, if you will be in town, come join us for a great time. Families are welcome as. Tracy has an enormous backyard with lots of things to keep the kids busy. Hope to see you all!

Please RSVP, in the comment section with a headcount so we can plan properly.

Tip #3: Dedication

The title of this tip may make you think I will be speaking about your dedication to this race. Actually that is not what this tip is about. You have probably figured out on your own that 26.2 miles is quite a distance to travel on foot. Your mind will wander to hundreds of topics while you race through the streets of Richmond.

The first half of the race you will be smiling, waving, and slapping the occasional five with spectators. Mile 13-20 you will become more serious and focused on your task at hand, and somewhere around mile 20, it becomes survival. You have all prepared for this race, and without question are ready for the challenge, but what happens at mile 20 when you need the extra drive to keep you moving?

That is where the dedication comes in to play. You can read countless race reports and runner stories where a marathoner dedicates miles in the race to something important in their lives. Some people dedicate every mile to a different person, and have their name on a piece of paper taped around their wrist. I have also read about people dedicating each of the last 6.2 miles instead. This is probably more practical, and when you need it the most.

Here is an example of a mile-by-mile dedication. This is not my list, but it gives you an idea. . .

• Mile 21 is for my best friend who always believed I could do this
• Mile 22 is for my spouse who gave me the freedom to chase my dream
• Mile 23 is for my son now in college who has always made me proud
• Mile 24 is for cancer research because I know some day we will find a cure
• Mile 25 is for my team, because I know I am not in this alone.
• Mile 26 is for my dad who taught me how to be a man
• The last .2 is for ME. . . I am a marathoner, and no one can stop me now!

As you run each of these miles., think of your dedication. It will inspire and motivate you. Only you know what is most important to you.

So I encourage you to find "6.2 things" that motivate you. Write them down. . . Stick them in your pocket. . . Tape them on your watch. . . Do whatever works for you. Then on November 10th when your body starts to tell you "no" your mind and your heart will never give it.

Tip #2: What Can I Do in 30 Days?

For most of you, it’s been several months since you registered for the Richmond Marathon. Since then, we’ve built up your weekly running mileage, adding more workouts and longer runs—some of you have even done hill work and fit in a few 10K and half-marathon races. So, what can you do in the remaining 30 days to improve your performance on November 10?

The fact is, you cannot add to your fitness in these final weeks. Your goal should be to maintain your condition. Ideally, you’ve been running at least 30 miles a week for the last three weeks to prepare yourself for the 26.2-mile test on November 10. Experienced and competitive marathoners may be running as much as 50, 60, or more miles a week. But no matter what your goal, experience, or ability level, adding mileage now is not a good idea. Your body will not have time to adjust and recover by race day and you risk arriving at the starting line tired, even overtrained, and unable to put out a peak performance. In an upcoming tip, I’ll give you advice on properly reducing your mileage, a process called tapering, in the days before the marathon so that you are fresh and fully recovered on race day.

But there are other things you can do now that will improve your performance—and add to your enjoyment—on race day. These daily tips will help you stay healthy and become mentally prepared for the Richmond Marathon. But even more, the tips will remind you to take care of details that could, if left untended, cause a lot of stress on race weekend.

First, confirm you race entry. This can be done on the Richmond Marathon website. Make sure your information is correct. This will ensure you have no problems when you show up at the expo to get your race packet. Remember to bring a photo ID when you pick up the packet.

Second, review and confirm your plans for traveling to Richmond during race week. If you haven’t made plans, do so as soon as possible. I can help you out with hotel suggestions if you need them, but most have already filled up.

Third, make a plan to get to the expo. You must visit the expo to pick up your official number, chip, and other materials. The expo is an exciting place to be before the race, featuring vendors who showcase and sell their latest products. A wealth of information and offers from race sponsors and charity partners will be available as well.

With these plans in place, you can begin your final preparations for the marathon on November 10. There’s no need waste nervous energy at the last minute. Instead, you can spend the days before the race relaxing and enjoying Richmond during marathon week.

Tip #1: The Countdown begins!

Congratulations! You’re 31 days away from the start of the 2007 Richmond Marathon. This is the 30th running of one of the best marathons in the south east. This years race is expecting their largest crowd in the history of the event!

Can you believe the race is finally this close? Just 31 days away! Take a look back at how far we have all come. It really is impressive. Some of you had doubts I am sure, but you are now only one long run away from beginning your taper. After that comes your marathon!

Last year at this time I started to post daily tips that I borrowed from another site and adapted for our race. I will call mine "almost daily tips", because I am certain I will not hit every day. These tips will deliver valuable information you’ll need now and on race day. This will help you step to the line on November 10 well-equipped to add your story to the 5,000 others who will join you.

If you are running the City of Oaks, OBX, or another marathon, these will still be useful pieces of information. Feel free to add to a tip with a comment if you have some personal experiences to share.

More Early October Results

Patti and Jenni were not the only RMEC members in action this weekend. We have three people compete in a Triathlon, and another person decide to run a surprise trail marathon as well.

Pinehurst Triathlon: Tim, Cliff, and Dave all competed in the Pinehurst Triathlon on Saturday. This event had a 1500m swim, 40k bike, and a 10k run. This was a pretty challenging distance, especially if you consider the heat. Dave continued his streak of Novice Master wins, finishing in first place by more than 12 minutes. His time of 2:33:55 was actually good enough to place third out of all Novices.

Tim was next to finish with a time of 2:39:03, followed by Cliff with 3:08:09. Tim had a strong race. His extra running showed through when he ran an impressive 50:45 in the 10k portion.

• Dave - Swim 30:44, Bike 1:11:55, Run 48:06
• Tim - Swim 32:12, Bike 1:31:31, Run 50:45
• Cliff - Swim 42:29, Bike 1:24:26, Run 56:31

Even more RMEC teammates are racing Lake Royale next weekend.

Triple Lakes Marathon: Brent decided to run the Triple Lakes Tail race in Greensboro on Saturday. He almost backed out multiple times and waffled until Monday to sign up. Up to this point, Brent's training had only been about 15- 20 miles a week for the last few weeks. Sounds like a perfect recipe for someone's first trail marathon!

There were about 90 finishers of the full marathon and Brent was 28th in 4:38:08. This was good enough for eighth place in his age group. The race comes highly recommended by Brent. There are several cool features (nice tech shirt for one), it has a 40 mile option for masochists and a 10 mile option (good intro to trail racing). Also, you can do the 26.2 or 40 miler as a relay team. Might be something for our group to consider in 2008. Here is a link to some great race photos.

Heat Wave in Chicago!

This is a race recap I never thought I would be writing in the second week of October. Due to heat, the Chicago Marathon was essentially canceled during the race! You heard me correctly. Runners were told to get off the course, or walk to the finish!

This marked the 30th running of the Chicago Marathon, and in the previous 30 years they had never seen a day this hot. From start to finish the race was hot. It was so hot that at 11:30 the race officials began rerouting runners who had not hit the half way point back to the finish. This caused a few traffic issues as you might imagine. The photo above shows literally thousands of runners trying to cross roads with plenty of traffic.

Fortunately our two RMEC runners were well ahead of the rerouting, and were able to complete the course. This was not without experiencing some interesting events. To combat the heat the city of Chicago opened up the hydrants to turn some of the roads into an enormous slip-and-slide. And at mile 20, the fire trucks were announcing "Attention runners, the marathon has been canceled. You can stop running now."

In her first marathon, Jenni did great, finishing in 4:46:56. Not far behind was Patti with a time of 5:29:30. Now let's be honest, neither Jenni or Patti reached their time goal, but what they accomplished is truly amazing! 24,950 runners finished a race that 45,000 registered for. Patti and Jenni are proud to be two of those that finished.

Over time, this race will become legendary. Runners will say, "Do you remember Chicago 2007? Wow! What a year. . ." Having a 2007 finishers medal will be something special. Both could have jumped on a bus and taken an air conditioned ride back to the finish, but they didn't. . . they finished the 2007 Chicago Marathon!

Great job ladies!