RMEC Results from the Weekend

We had a great turnout for the weekend run at the Harris Teeter. 22 total people joined us for the run! It was enough runners to snap a picture for a new web page header. Even though we had a crowd in Rocky Mount, we also had a few RMEC members racing.

Flat Out 5k: This Saturday in Greenville, 252 lined up for the Flat Out 5k. Jeff Hartney was able to beat all but eight of those runners with a time of 19:21. This was good enough for 1st in his age group by two full minutes! Tom Thurman was the next RMEC runner to finish with a time of 26:11 and 13th out of 25 in his age group. Arthur Bennett also performed well finishing in 28:20. For complete results vist ecrun.org. Great job guys!

Kure Beach Triathlon: Further from home, two RMEC members competed in the Kure Beach Triathlon. This is not your typical tri. It takes the following format: 375 meter swim, 1.5 mile run, 20K bike, 1.5 mile run, and another 375 meter swim. Nothing like running to the finish line coming out of the ocean! Jeff Miller finished in 76th with a time of 1:11:26. Dave Lavely was only five minutes behind crossing the line at 1:16:42. Visit Setup Events for complete results.

BASF Smile Train Triathlon: Also racing a tri this weekend was Ursula Forrester in Wake Forest. Ursula finished the sprint triathlon in 1:24:20. This pool swim event was a Finish Strong event. This organization continues to put on solid races. The detailed results are not available yet, so we do not know Ursula's placing.

RUN RSVP: Saturday 06/28

There seems to be some new life back in the RMEC! I have seen a surge of RMEC runners signing up for the Medoc and Ford's Colony, so I know you are reading the blog. Now it is time to wake up early and hit the roads! I realize this weekend leads into 4th of July, but I have high hopes for a big crowd at the Teeter at 6:30 tomorrow. I will bribe you with food if we have 10 people RSVP.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes - Fluid at Tracks
• Weather: Forecast
• Route: 6-mile route; 9 mile route below.

I created two new routes from scratch that make it so everyone will be sharing the same roads, and hopefully have runners nearby at all times (slower and faster runners). I am going "backwards" from normal and therefore not beginning on Candlewood. The route has two portions when you go to the end of a street and come back out, so you will be passing runners multiple times in the run.

If six miles is too long for you. . . we still want you to come out and run! These are easy to cut miles, just don't go to the end of the dead-end sections. If nine miles is too short, you can add in distance. I intentionally made it shorter this time however, so we could all finish close together and have some bagel and doughnuts.

To view the written directions, please click on Notes, on the map page. You can copy-and-paste these and print them if needed. Please RSVP by posting a comment, and let us know your estimated pace.

Ford's Colony 5k and 10k are open for registration!

A lot has happened since we met with Ford's Colony on Friday to discuss hosting a 5k and 10k race. We are proud to announce that Davenport Honda as the presenting sponsor of the September 13th event. This contribution will help enable the RMEC to host this great new event while keeping it affordable for runners and walkers.

Joining Davenport in sponsorship is: Eagle Press, Raleigh Running Outfitters, eyecarecenter, Kamlar, and Chick-fil-A. There are several more who may be joining soon. Most likely we will stop taking new sponsors by the end of this week.

Take a look online on the race web site! The 5k race entry is only $20, and the 10k is $25. All runners will get a race t-shirt, and be eligible for age group awards. There will only be 200 runners allowed total, and neither race can exceed 125 runners.

RMEC members can save 10% using the code "RMEC" during registration. Not a member of the RMEC? You can join for a $25.00 annual fee. Email us at runrmec@yahoo.com.

Also, don't forget. . . Medoc is now 99 days away! If you are running the Medoc 10-miler, this event is a perfect training race. Tell your friends! This is a big deal for Rocky Mount and the RMEC. We just got two new races!!

Saturday bike ride with Wilson group

The Wilson riding group is planning to ride from the Starbucks on 58 in Wilson at 8AM this coming Saturday morning. They have extended an invitation for us to join them for a larger group ride. Unless something comes up, I am planning to go over and ride with them.

According to Nick, the normal Saturday ride is around 45 miles at a 19-20 mph pace. My guess is that if that pace or distance needs to be adjusted to keep everyone who wishes to attend in contact, they would be accommodating. Please RSVP so that the Wilson group will have an idea as to how many us may be coming. - Thank you. Seale

Race Results

Grandma's Marathon: Several RMEC members were racing this weekend. The one furthest from home was Tracy Proctor. After traveling back to Duluth, MN, Tracy was ready to take on Grandms's Marathon for the third time. What began as a cool day, warmed up quickly. Tracy joined the 3:50 pace group and was running strong. At the halfway point she was right on target with a 1:54:34 split.

At this point in the race, shade is nearly impossible to find, and the temperatures were rising. The heat plus miles of running eventually lead to legs cramps. Like everyone in the RMEC, there is no "give up" in Tracy, and nothing was going to stop here from crossing the finish line. Her final time was 4:11:54; less than three minutes off her PR. Congrats to Tracy for another solid marathon performance.

Washington Triathlon: After a smoke delay, the Washington Triathlon got back on track this weekend. Three members of the RMEC competed in the race. First across the line was Dave Lavely, with a time of 1:27:24. This was good enough for 10th overall and 2nd in his age group.

Only four finishers later came Tim Shea with a time of 1:30:22. This time earned him 3rd place in the same age group as Dave. Eric Seale was close behind finishing in 1:40:53, and placing third in the Clydesdale Division. Click here for complete results.

Great job everyone!

Rocky Mount has a new race?

It looks like Rocky Mount is getting a new 5k and 10k this September! The details are not finalized yet, but Ford's Colony has verbally agreed to allow a 5k and 10k at the golf course. Yes. . . at the golf course!

For those of you who had the chance to join us on a Ford's Colony run before the course opened, you would agree, it is absolutely beautiful running. The cart paths are wide and smooth. The terrain has some gentle rolling hills. You weave in and out of some wooded areas, and over several bridges. It honestly is a perfect place to run.

The proposed race will start on the main entry road to the golf course, and quickly enter the cart paths at the first hole. The 10k will run all 18 holes of the course. The 5k will run holes 1-3, down a short road, and then finish on 14-18.

I am thrilled beyond belief to have this opportunity. This race gives us a chance to get racing back in Rocky Mount with a locally run event. It also sets up as a perfect training race for those doing Medoc Trail 10 Miler. Having a 10k three weeks before a 10-miler is great.

Sponsors: The race is tentatively scheduled for September 13th. This means we need to work at lighting speed to start promoting the event. Knowing this is a local race, I am very hopeful that some local merchants will step up and help sponsor the race. I know it is short notice, but we hope to start printing race brochures the week after next. Eagle Press has already signed on as a sponsor, and will once again be the official printer of our race.

Spread the word RMEC. . . we are looking for sponsors and need your help! Pick up the phone, and call your friends. We don't have time to wait!

RUN RSVP: Saturday 06/21

The smoke has cleared, and the temperatures are back to double digits. Sounds like a great day for a run! We are leaving from the Harris Teeter at 6:30 am tomorrow to stay ahead of the heat. I will have fluids, and would really like to know how many people are coming so I will know how much, and where to place them. In the summer time I frequently will place them in multiple locations to keep us safe. Bring your own if you need more.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes - Fluid at Tracks and one Fountain (11 mile route only)
• Weather: Forecast
• Route: 7-mile route is below; 11-mile route.

I am keeping my fingers crossed that we will have a good turnout. I know some of you are racing this weekend, but if you are in town, please come join us. There is a 7 mile route and an 11 mile route. Both are VERY easy to adjust. The seven mile route has one loop early, and the 11 mile route has two loops. By skipping the loops you can drop your miles. If you need help making the route shorter, let me know.

I intentionally made new routes that would keep faster and slower runners bunched together. This is why we have loops. This should prevent anyone from running alone. To view the written directions, please click on Notes, on the map page. You can copy-and-paste these and print them if needed. Please RSVP by posting a comment, and let us know your estimated pace.

New Thursday Evening Running Group

Just about everyone who reads the blog has been out for a Saturday morning run. Several of you have also come for a Wednesday morning run. We are now going to add in a regular Thursday Evening run to the schedule. The hope is by having more runs we can strengthen the club. Here is how these runs breakdown:

Nooners: Just about everyday Monday through Friday, a group is running from the YMCA. We meet in the lobby about 12:10 and start running by 12:15. The distance varies from 3-8 miles, but is most often on the shorter end of the spectrum. Everyone is welcome.

Saturday: Longer and Slower Runs. These runs are designed to increase your endurance. They will gradually get longer over the summer, but you are welcome to adjust the routes to your needs. These currently start at 6:30 am, but could get earlier based on the heat. Most often me meet at the Harris Teeter, but the location can and will move occasionally (YMCA, City Lake, Medoc Mountain, etc.). To see the long run schedule for the summer, check this old post.

Wednesday: Tempo Runs. Wednesday runs begin at 5:45 am on Bell Drive. This run normally is 5-7 miles. The first mile is a warm up, but the pace increases as we go, and often finishes at or near race pace. These runs are designed to push out your lactate threshold, enabling your muscles to use the oxygen you breath in as efficiently as possible.

Thursday: Interval Runs: Thursday runs will vary each week. The plan is to do speed intervals. This is where you run at a pace faster than your race pace for short intervals, taking a break between each one. You do not have to be fast to come. Intervals are set based on your pace. Most often intervals are done on a track, but we will most likely do a "fartlek" workout on the roads, where you use your watch to determine the interval length. These workouts improve your leg speed. Even if you are not looking to do intervals, you can still come out and run with the group at your pace. Some of these days we will do hill intervals as well.

So here are the questions:

• Are you interested in occasionally running on Thursday evenings?
• Would a 7:00 pm start time work?
• Do you know anyone who can get us track access?

Grandma's or Bust!

Tracy Proctor is running Grandma's Marathon this Saturday in Duluth, MN. This is one of the top five rated marathons in the country, and one that she knows well. Lot's of hard training has gone in to this race, and I for one think she will do great!

I normally wait to do "good luck" posts until the end of the week, but Tracy is flying out tonight. So if anyone wants to wish her well in her race now is a great time to post a comment.

If you want to track her progress, you can sign up in just a few seconds online. I am not sure how many splits will be sent, but I would expect it to be the start, half, 20 mile, and finish. Good luck Tracy!

Catching Up

Our family is now back from Orlando, and doing our best to settle in to the summer schedule. While gone I scheduled some posts to keep the blog active, and Eric also kept people updated on he Washington Tri. Of course it sounds like the smoke and heat everything interesting in my absence. This is a post to try to catch things up a bit.

Wednesday Run: The regular Wednesday morning runners will not meet tomorrow, but will resume back next week. Join us at the YMCA for a nooner run instead if you can.

Reunion Run: I mentioned several posts ago about trying to get a big group out for a reunion. It would give everyone a chance to see who everyone is, and hopefully get people back on the roads with the group. I originally said this weekend would be the date, but think we should instead plan for 06/28. There were a few conflicts, and I am hopeful we can get a bigger group out if we delay it a week. So mark it on your calendars. New members, older members, founding members. . . Come join us 0n 06/28 for a run! If we get 15 RSVP responses I will bring post run food and drinks!

Boogie Frank: The official results are not posted yet, but Frank completed another marathon. The heat, humidity, thunderstorms, and darkness could not stop him from finishing. Great job Frank!

Race Results: I am very behind on updating race results. I will do my best to get this updated by the weekend. If you have run a race that I did not mention on the blog, let me know. Otherwise, I will not know to look up your results.

Start Running: Just one more friendly reminder. If you plan to harvest your "running crops" in the fall, you need to plant your "running seeds" in the summer. Don't delay. . . Get on the roads!

First Carolina State Bank Half Marathon: It is official (well kind of). . . The date of the FCSB Half is now 11/22/08. The ncraces.com website lists the new date on their main page, but the event detail page still has the old date. Regardless, mark your calendars for 11/22 and start training!

Race Calendar: I added a few more races to the upcoming race list on the right. If there are others you would like to see added, please let me know. Posting a comment here is probably the easiest way.

RUN RSVP: Saturday

I can not be there Saturday for the run, and do not have the ability to create a route. We have ample routes listed under the running route link to the right. Will someone please pick two routes that can be used.

I would recommend backing the start time up to 6:30 as well to beat the heat. During the summer we need to run early to stay safe. Bring fluids!

Please comment on this thread if you plan to run, bring fluids, or pick the route.

Frank: Get Your Boogie On!

2008 is the year for being crazy, Frank is setting the bar pretty high. Frank has been on a marathon attack this year, and he is about to add another to his resume. This Saturday at 6:00 pm (yes, in the evening), Frank will begin the Boogie Marathon in Ellerbe, North Carolina.

This race runs by six houses and they all have dogs. Water stops are five miles apart, there are no bathrooms, and the finish is in the dark. You should really check out the site to fully understand the event. Good luck Frank. We look forward to another race recap!

Washington Tri Postponed

We (Finish Strong) wanted to inform all the participants of the wild fire burning in Hyde County, NC. The winds have shifted to the Northeast through Saturday morning, which means smoke will be blowing west from Hyde County all the way to Greensboro. Finish Strong, Washington Chamber of Commerce, NC Division of Air Quality, and local officials feel that the conditions for a triathlon are dangerous due to the smoke. The race has been moved to Saturday June 21, 2008 with all information i.e. start time, packet pickup, etc. being the same times and places.

Galloway's Tips to Beat the Heat

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

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

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

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace -

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

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

Washington Triathlon

The Washington Triathlon is this Saturday morning at 7 AM. It is about an hour and twenty minute drive from Rocky Mount. The swim (750 meters) will be in the Pamlico River, the bike (15 miles) is flat on relatively lightly traveled roads and the run (5K) is mostly in a quiet neighborhood bordering the river. There is a park just across the bridge from the transition area for the kids to swing and play in during the race and the Washington Summer Festival will be happening on the waterfront downtown (about 2 miles away) all day.

The race is relatively small in entrants (only 105 at the moment). Online registration ends today, June 10. Course maps can be found here

Are You Keeping up with Medoc?

Lots of things are going on with the Medoc Trail Races. Are you keeping up? This race is quickly growing in popularity. As a member of the RMEC, we want to make sure you are aware of what is happening. This is a club directed event. Having everyone up to date will help us encourage runners to participate

• Have you heard the Legend? Read the full story online!
• Have you seen the medal? Check out our huge 3" original design!
• Do you know where to run? The course map gives you all the details
• Have you seen the park? See breathtaking park photos
• Can you put up a poster? See the poster that is showing up all over Carolina!
• Have you registered? You better not wait! This event will be a sell out.
• Do you plan to volunteer? We need to know! Read more online.
• Who is running? Currently runners are coming from three states and 18 cities!

Frank, Patti, Scott, Arthur and I are working hard to make certain we have a race the the RMEC can be proud of. Unless you are not in town on October 4th, sign up! You can register online as a runner or a volunteer, but please don't delay.

We will do another group run out at Medoc, and we want everyone to join in the fun. Don't let the word trails scare you away. You can look at the park photos and tell that 90% of this course has good footing. We have had multiple runs out there with non-trail runners, and have yet to have a problem. You will not want to miss this event!

Runner Safety

I know most of you already know the information below, but we are getting back into the swing of things, and some new runners are joining us. This is a recycled post, but take a few minutes to read the items below. Be safe whenever you are running!

• Always carry identification with you;
• Always run facing traffic. When running in a group, do not take over a lane of traffic-keep to the side;
• When running in a group, look out for one another. Point out oncoming traffic, potholes and debris to fellow runners;
• At night, wear a reflective vest and/or other reflective gear;
• Don’t run with headphones; (from a safety perspective, it is a bad idea)
• Be alert for cars. At an intersection, look at the driver of the car. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way;
• Always stretch after running. It is also a good idea to stretch five minutes into a run;
• Drink plenty of water. Even in cold weather you should be drinking plenty of fluid;
• If anything hurts, STOP. For recovery, think RICE (Rest, Ice, Compression and Elevation); and
• Make sure that you have good shoes that properly fit.
• "Don't be a Lemming" - In other words just because your buddy sprints across the street doesn't mean you should.
• It is better to walk a few minutes and still finish the run, than to run yourself into an injury. Take breaks if they are needed. Especially in the heat.

Bike Ride

Sunday 6/8/08 : 55 mile ride with plenty of ways to cut it shorter. Will leave from Belton and Schrimper at 6AM and ride toward Red Oak/Pullen Pasture/Castalia/Spring Hope/Nashville

RUN RSVP: Saturday 06/07

I don't beleive there are any races going on this weekend for the RMEC, so I am hopeful a big group will turn out to run. If you are training for a race this fall, today is the day to get things moving. As posted a few days agao, I am creating routes to help people start building a base. This means we have a four mile route and a 10-mile route. You can adjust as needed. Odds are that if you read this blog, you can run four miles. Come out and join us!

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: TBD
• Weather: Forecast
• Route: 4-mile route is below; 10-mile route.

I cannot put out fluids this weekend, but feel it is very important that you have them available. Someone please step up and take care of fluids. If you need to buy some, save the receipt, and the club will reimburse you.

If you can't finish four miles, don't let that keep you away. We all start somewhere. The first step is the hardest one. It is time to take it! Please RSVP by posting a comment, and let us know your estimated pace.

It is HOT!. Be prepared.

Every year, I like to remind you all about the seriousness of running in the heat, and I repeat this post. It is critical to prepare and take the right precautions one hot days. Running in the heat without the proper hydration does not make you tough. . . it makes you stupid.

Two years ago in Runner's World there was a sad but interesting article about running in the heat. It was about Kelly Watt, a young runner about to attend William & Mary. He was running alone doing a familiar route on some nearby trails. He did not show up for dinner that night. The police called his parents that evening with bad news that he had been found unconscious from a heat stroke. After what appeared to be three days of recovery in the hospital, Kelly's body finally shut down.

I know we have provided several tips for exercising in the heat, but it needs repeating, so please review them again.

• Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough.
  
• When possible don't run or ride alone.
  
• Always let someone know when your are going out. Tell them your route, and when you should be done. Even if it is a neighbor. Tell somebody.
• Take an ID and if possible carry a cell phone. (I strongly recommend a RoadID)
  
• Last but most important. . . listen to your body. It is sometimes smarter than your head.

You never expect the worst, but you should always plan for it. Think of it like "athletic insurance." You don't want to have a problem and think "I wish I had. . ."

Shopping Discounts!

Found some discounts that may be useful if you are shopping for running gear.

• Foot Locker offers 25% off with code LKS18E25, which may be used online
• Champs also offers 25% off with code IPCH8EA5.
• Foot Action offers 25% off with code IP348E25.

Happy Shopping! Offers expire 06/05.

Fall Marathon Weekend Runs

Without having a big group training for one marathon, it makes planning the weekend runs far more challenging. Everyone will be at a different stage in their training plans, so picking one set route does not work. I am trying to get ahead of this challenge with this post.

Below I listed five nearby races, and also the First Carolina State Bank Half Marathon. I assumed a training plan with two 20 mile runs for each race (except for Chicago). This may not be the perfect plan for everyone, but I needed to have a starting point for planning. This table shows how long your weekend run should be only.

Based on the various plans, I picked two distances for each weekend route for the remainder of the year. They are listed in the gray column to the right (click above to make it bigger). This is what I will use going forward. Once we start training for the FCSB Half, I will have three routes to encourage novice runners to join us.

You will also notice I have some shorter routes planned in June. If you are a blog reader but have not come out to run, now is your chance to join in the fun. Likewise, some of you we have not seen for months. We would love to see you out on the roads again. Even as we begin to ramp up our miles, the routes can be easily trimmed for shorter distances.

Everyone please read. . .

The bottom line is this. . . our club had 31 people sign up to be members, and at least 10 more of you still plan to join. This make the club financially sound, but we are struggling a bit getting people out to run. I honestly miss the days of 15-20 runners in the Harris Teeter parking lot as the sun is just beginning to rise. I am really hoping this post will inspire many of you to get back in the routine. Even if you do not have a marathon planned for the fall, come out and join the group!

I would like to target June 21st as a big reunion run. I cannot run the next two weekends, but will be back going full steam on the 21st. So, set you alarms, get a baby sitter, and clear your calendars. . . lets get running!

Need Inspiration. . .

This is not a new clip, but it still has the same results for me every time I watch it! Get ready for some goose bumps! Turn your volume WAY UP, hit play, sit back and enjoy!

"When you cross that finish line, no matter how slow, no matter how fast. . . it will change your life forever."

Lake Kristi Results

The RMEC took seven people to Greenville on Saturday to compete in the 8th annual Lake Kristi Triathlon. To say we did well would be an understatement. Four of our seven athletes took home age group awards!

Leading the way was Jeff Miller finishing in 8th place with a time of 1:19:49. This was good enough for 2nd in his age group. Jeff was solid from start to finish, but impressed the most when he ran a 20:41 cross country 5k, 7th best in the race.

Behind Jeff came Dave "Tarzan" Lavely in 25th place with a time of 1:24:58. Dave had a strong race, but finished just outside the awards in 4th place. Dave had a very strong bike ride, and an even better 5k.

The next RMEC athlete was Kinnie Pruden, finishing in 31st place, but more importantly 5th of all women! After a very strong swim, Kinnie had the 21st fastest bike time, with only one women finishing faster. All of this added up to a 1:25:58, and a 1st place age group award, 14 minutes ahead of second. . . wow!

Right behind Kinnie was Jason "Nice Hat" Irvin. Jason absolutely flew through the swim, with a time of 14:12, the 16th fastest swim time in the race. Following up with a solid bike ride and run, Jason was able to secure a 3rd place age group and a time of 1:26:51.

Mary Whitwell continues her streak of age group awards, finishing in 2nd. Although she was strong across the board, Mary shined the brightest during the swim, coming out with a time of 15:25. Her overall time was 1:32:26

Despite a longer bike ride, Ursula knocked 10 minutes off her White Lake time. From the time she got out of the water, she continued to move up places eventually crossing the finish line in 1:54:40.

Eric Seale had the most interesting day from the RMEC. Eric began with a strong swim of 16:37. After a smooth transition, he posted the 10th fastest bike time of all racers. At this point Eric had a decision to make. An sore achilles has been bothering Eric for months. Rather than risk injury, Eric wisely walked the 5k, and will keep trying to heal for the next one.

Really, this was a great event, and I felt proud to be part of the RMEC. We are a talented group of athletes with a lot of drive and a lot of heart. Well done everyone! For complete results click here. I hope to see other RMEC athletes try to triathlon in the future. You just might surprise yourself with what you can do!