RUN RSVP: Saturday 11/01

For many of you, this is the last "long run" in your taper. Expect everything to hurt. Expect to feel tired. Expect to wonder "how am I going to run 26.2 miles?". This is all normal. That is why it is called "taper madness".

I only picked one 8-mile route today. I know those training for the First Carolina State Bank Half need to log more miles, but you are probably familiar enough with the streets now that you can add on what you need. The easiest thing to do, is probably to add on the Candlewood/Greystone loop once you get back to the Teeter, but do what feel right to you.

Run Details:

• Where: Sunday, 7:15 am @ Harris Teeter
• Supported: Yes - Fluids and GUs at Tracks
• Weather: Forecast
• Routes: 8 Miles

We have been running from the Harris Teeter for almost three years, and I think this is the first time we have ever done a route around the Hospital. Please review the directions and the map. You will need to select "Hybrid" under the Route Info on the top right of the map. This will let you see the hospital roads that are not normally visible. Please RSVP if you are coming with your pace.

Quote for the Day: "It's at the borders of pain and suffering that the men are separated from the boys." - Emil Zatopek

Good Luck RMEC!

We all know that Cliff and Jason are racing this weekend, but there are other RMEC members also racing. Dave Lavely decided he had nothing planned for Sunday morning, so he signed up to run a marathon. He will be one of roughly 1,000 runners participating in the second annual City of Oaks Marathon this weekend in Raleigh.

Amber Poole will return to the scene of the crime in Raleigh again this year, and run the City of Oaks Half Marathon. This is where Amber began her distance racing. Also from the RMEC will be Ursula Forrester. Ursula has run multiple halfs, but this will be her first in Raleigh.

Many of you met Beth Coleman this summer on some long runs. She is now back in school, but this weekend she is making the trip to the "big apple" to run the New York City Marathon. This will be Beth's first marathon. Be sure to check your Sunday afternoon TV listings. A one hour special will be shown to cover the New York City Marathon. If you need something to get you excited about your next race, this will get your juices flowing.

Good Cliff, Jason, Dave, Amber, Ursula, Beth, and anyone else who is racing!

OBX Pre-race Pasta?

Typically when the RMEC has a big group travel to a race, we normally try to arrange a meal the night before to "carb-load". Sometimes we have everyone together, and other times we have several mini groups. With 10 runners plus multiple family members, OBX presents a great chance for an outing.

I started this post to give everyone a chance to post their plans, and see if anyone wants to organize a big dinner. It is not easily done, because restaurants will be crowded, but if you plan in advance and eat a little but early it can work out for everyone. Let us know your plans!

FCSB Half Marathon: Volunteers Needed

Butch is looking for volunteers to assist with the First Carolina State Bank Half Marathon and 5k on 11/22/08. I know most of you are probably racing, but you may have friends or family members who could assist with the event. Please help spread the word that volunteers are needed. People can help with:

• 5k Lead Runner Escort on bike (must be 18+)
• Half Marathon Runner Escort on bike (must be 18+)
• Course Marshall (must be 18+)
• Water Table Volunteer

No experience is required, and Butch will meet with everyone to explain their volunteer duties. If you are interested, please contact Butch by visiting his site. Tell him your name, your age, and how you would like to volunteer. There is lots of planning on the placement of volunteers, so please don't delay in contacting him if you can help.

Earning Their "E"

I think we all know that the "E" in RMEC stands for "endurance". Every time we push ourselves through a half marathon, marathon, 70.3 triathlon, or even a 50k ultra we are fully reminded of what endurance truly means. Webster's Dictionary defines endurance as follows:

• en·dur·ance \in-'dur-en(t)s, (noun ): the ability to withstand hardship or adversity ; especially : the ability to sustain a prolonged stressful effort or activity

Two RMEC members will live the definition of endurance this coming weekend. Cliff Amos and Jason Irvin are each taking on the challenge of a full Ironman triathlon. On Saturday, Jason will compete in the Ford Ironman Florida and Cliff will complete the inaugural Beach2Battleship Full Iron Distance Triathlon in Wilmington.

If you are not familiar with the Ironman distance, this is a 2.4 mile swim, a 112 mile bike ride, and then they finish with an easy 26.2 mile run. That is right. . . after what will likely be 7+ hours of exercise they will run a full marathon! The best in the world finish these events in about eight hours, but most will over 12 hours.

This is a very big deal, and something that the RMEC should take pride in. The number of people in the world who have taken on this challenge is extremely small. We are a small club with about 40 members, yet we have completed countless marathons, half ironmans, and soon to be two full ironmans.

Best of luck Cliff and Jason. Regardless of the outcome, I admire your drive and dedication to take on the challenge. The months of training you have put in has you ready. We look forward to hearing the race reports upon your return. As your mind begins to wander during the event, know that we are all pulling for you in Rocky Mount! Go kick some ass!

Sweetheart 5k has a Presenting Sponsor!

The good people at Dental Care Center have agreed to be the presenting sponsor of the Sweetheart 5k on Valentine's Day 2009. This race may seem like it is a long way off, but it will be here before you know it.

There are already four sponsors on board, but three slots still need to be filled. The race brochure goes to print next week, so having at least a verbal commitment from a sponsors will ensure they are included. Please help the Rocky Mount Parks and Recreation Department fill these spots. The success of this event will help ensure a non-RMEC race will continue in Rocky Mount. Our club can not do it all, so having the Parks and Rec team continuing to host a local race is very important to our community. The RMEC is helping to get them started, but this will be their event.

Here is where things stand right now:

• $600 Presenting Sponsor: Dental Care Center
• $400 1-Mile Fun Run Sponsor: Providence Bank
• $300 Aid Station Sponsor: Polley Clinic of Dermatology
• $250 Mile 1 Sponsor: Rocky Mount Cord Company
• $250 Mile 2 Sponsor: AVAILABLE
• $250 Mile 3 Sponsor: AVAILABLE
• Official Printing Sponsor: Eagle Press

I can provided a sponsor package to anyone who needs one. Please help us out RMEC members!

Mary and Carol in Print!

If you visit the YMCA, you have probably seen this posted on the community bulletin board. At the Lake Royal Triathlon, there was a short article written about Carol Dickens and Mary Whitwell. It is a great story and highlights their training, friendship, and love of the sport. Andy scanned it for me so we could upload it to the blog. Click on the picture to the right to see it full size. Enjoy!

Registration Fee Increase!

If you plan to run in the First Carolina State Bank Half Marathon or the 5k, the prices increase on November 1st. The Half goes up by ten dollars, and the 5k increases five. You can learn more at the race website, and also register online.

Telegram: Running in the Cold

The Rocky Mount Telegram ran a story in today's paper on cold weather exercise. Probably not much in the article that you do not already know, but they did a good job of getting information from myself, Tracy, and Angela Barnhill. Hopefully the article may inspire more people to get out and enjoy the cooler temperatures.

Please continue to encourage your friends to stay active. The First Carolina State Bank 5k is about three weeks aways. There is plenty of time to dust off your running shoes and get ready for the race.

Tracy and Kinnie will be autographing newspapers for anyone who brings them to the next group run.

Medoc Photos Online

It took a while, but I have uploaded 410 pictures from the Medoc Trail Races. Thanks to everyone who took the time to take pictures. The time of day, and the darkness of the trails made for some tough photos, but there are still lots of good ones out there. With Ford's Colony we had perfect lighting.

Next year photos is one of the many areas that we will improve on. We will have more photographers, and be sure to capture finish line pictures as well. Thanks Patti, Ursula, Scott and Arthur for snapping some shots. Enjoy!

RUN RSVP: Sunday 10/26 ***UPDATED***

The weather is going to keep most people away on Saturday morning, so we are going to do a group run on Sunday instead. We will meet at Sunset Park by the Tennis Courts, and run the half marathon course. I will post routes tomorrow that have a shorter variation of the half course for those who want to do less. This will be an afternoon run, and I will have fluids at the halfway point (where we start). There are also water fountains on the trails.

Run Details:

• Where: Sunday, 1:15 am @ Sunset Park
• Supported: Yes - Fluids and GUs at Start/Finish/Halfway
• Weather: Forecast
• Routes: 11 Miles; 13.1 Miles

Please RSVP if you are coming with your pace. I am always happy to see people even when they don't RSVP, but it does make the setup much easier for me. The first eight comments were related to a Saturday run. don't be confused when you look at them. Hope to see lots of you out there on Sunday!

Quote for the Day: "Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us." - Wilma Rudoplh

Photo Opportunity

The Rocky Mount Telegram is doing a story on exercising in the cold weather. They would like a photo to accompany the article of people (or just a person) running in the cold that is bundled up a bit. Is there anyone running Thursday or Friday morning or afternoon that would be interested?

They were not interested in a nooner picture, because it is not that cold at lunch time. So if you were planning a run, post here. . . or if anyone out there wants to quickly organize a run post here too. It honestly can just be a single runner, but a small group might work better.

I believe there is still a group of ladies running twice a week by Ryan's house. . . Is this an option?

OBX Roll Call

The OBX Marathon and Half Marathon is now just three weeks away. This means that most of you marathoners have just begun your taper, and half marathoners will most likely begin theirs next week. It is hard to believe it is just around the corner!

We should have a pretty solid list of who is making the trip to OBX now. If you still have not made a decision. . . it is probably time that you do. Please post here if you are running. Let us know which race, and where you are staying too.

RMEC Inventory Clearence

Inventory: I finally went through all of the old race packets and now have a complete inventory of RMEC items that is available to club members. If we were able to sell all of this, we would have nearly $800 for the RMEC account, which would go a long way to funding both club races in 2009. I realize we will not likely sell everything (in particular the medals), but hope you will all consider getting something.


Medoc Items: As a reminder, the Medoc items are given priority to those who are doing the Medoc Rerun, Volunteers, and Medoc Finishers. The medals and finishers hats are only available to finishers. Don't forget, everyone needs a Medoc medal hanging on their tree this Christmas!

Orange Shirts: In the process of going through the race materials, I did not come across any of the orange Medoc shirts. We should have had about 10 left over, and the extras were intended for sponsors. We know lots of people helped carry stuff from the park. If any one has boxes, take a look and see if you have any shirts. Thanks!

Post Here: If you want anything, post here! Be sure to say the size. If you already posted on the Medoc Rerun, you don't need to post again. Checks should be maed to the RMEC (unless you are getting the black shirts and sack pack - I paid for those). Thanks!

RUN RSVP: Sunday Ladies Run @ Harris Teeter

There is a group of ladies meeting at the Harris Teeter at 7:30 am on Sunday for a run. The route and distance is TBD. The paces will be varied. They most likely will start running around 7:40 a.m.

I wanted to get the word out in case anyone else wanted to join in. So far I think Patti, Tracy, Kinnie, and Ursula are running.

Chicago Marathon Recap

Sorry for the delay on a Chicago race update. A four-day work week plus a less than favorable economy has made this a busy week. So here goes. . .

The Chicago trip went great! Two weeks before the race, we were all trying to figure out where to buy gloves to stay warm. On race ray this never was a problem. It was a record high day for Chicago, but still nothing like 2007. In addition, they were prepared for the heat this time, and we never ran short on fluids.

Knowing the heat was coming, we all tried to take advantage of the first few hours. The breeze was nice, the lake effect cooled things a bit, and the shadows cover the streets. If you look at our splits, you can tell we were all pushing our pace. Ryan Bullard and I went out well below PR pace, but it still felt comfortable early. By about mile 10, it started to feel more like "work", but we were not slowing yet. My mind started playing tricks on me, and eventually I had to let Ryan go around mile 19. He never looked back and want on to set an amazing PR of 3:29:06. His time was in the top 2,000. Pretty impressive for a race with over 32,000 runners!

Crossing the line about the same time as Ryan was Derek Hurdle. Derek was absolutely flying early in the race. He was averaging a 7:20 pace for the first 15k, but began to slow as the shadows faded away. He and Ryan traded places during the last five miles of the run. Derek was still able to post his second consecutive sub 3:30 time, finishing in 3:29:41

Possibly the most impressive performance came from John Batchelor. John was calm and collected before the race. His even paced performance showed that he did not get roped in to the excitement. His pace never went over 9:00 for the entire run. He is the only one in our group that can say that. He flew by me with four miles to go, and eventually reached the finish line in 3:31:47. Wow! What a great marathon debut!

Cramping and over-drinking made miles 21-25 tough for me, but I eventually crossed the line in 3:38:59. Not what I was shooting for at the start, but I reevaluated my goal late in the race, and was still pleased to come in under 3:40.

Tracy Proctor continues to log strong marathon performances even under challenging circumstances. We all know that a marathon has so many opportunities for things to go wrong. . . weather, cramping, hydration, injuries, etc. It is months and months of preparation, yet you role the dice on race day and hope things go your way. Unfortunately stomach issues had an impact on Tracy's race. Worst of all it prevented her from being able to take any energy gels or shot blocks. I can say with 100% honesty, I would never have been able to finish a race under the same circumstances. Tracy pushed through it all, and still ran an impressive 4:21:06. My hat is off to you Tracy! Your drive and dedication is one that we all truly admire.

So, was it a perfect day? Probably not. . . but five RMEC runners covered 131 combined miles on Sunday morning, and no one was hurt. To celebrate, we all went out for some authentic Chicago-style deep dish pizza. We had to wait 45 minutes for it to come out of the oven. . . But it was SOOOOO worth it!

In case you are wondering. . . the woman in the blurry picture above is Lidiya Grigoryeva. She won the marathon with a time of 2:27:17. When she heard how I did she gave me a big hug and a kiss! (okay that last part is not true, but it was still cool to meet her). Congrats everyone!

RUN RSVP: Saturday 10/18

The temperatures looks great for a Saturday run. There may be a little drizzle out early, but don't let that keep you away. . . you would skip a rainy run on race day would you? This is a tricky week as far as picking routes with a distance that meets all of your needs. Our long run plan calls for a 6 mile route and a 20 mile route.

• If you are running OBX with a three week taper, this is your last "long" run. . . however some of you are doing a two week taper.
• If you are running the FCSB Half on the Hal Higdon plan, this is a 10k tempo run for you. . . however some of you are well ahead of plan, and are focused on logging more miles.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - Fluids and GUs at Tracks
• Weather: Forecast (54 and rain @ 7am - 55 and cloudy @ 10am)
• Routes: 6.67 miles

I picked one route for everyone. . . The route is the right distance for those only doing 6 miles. It is easy to increase if you want to do more. For the 20+ milers, this is something that we have done in the past for your last long run. It is a triple loop course (6.67 miles). I know this is not ideal, but it is easy to set up, it has a mixture of hills and flats, and you stay close to other runners and the fluids.

It works well to stay motivated when seeing other runners, and not everyone has to run the same pace. I don't think there is a big group going 20+. If there is here is another route you could do, if someone can assist with fluids. As always. . . ANYONE is welcome to join us! Tell a friend. . . RSVP online with your pace and distance.

NOTE: Next week will will have a big group. Several runners from the ECU Running Club will join us. I plan to have a route on the half marathon course, because I know several people want to train there. Please spread the word among your friends now. When training on the course, I like to have as many runners as possible.

Quote for the Day: "Mind is everything: muscle - pieces of rubber. All that I am, I am because of my mind." - Percy Cerutty

Sweetheart 5k Sponsorship Opportunities

As most of you know the Rocky Mount Turkey Trot has been retired after many successful years. I had a meeting with Parks and Rec today, and it looks like it will be replaced with a larger event this February. The plan is to host a Sweetheart 5k on Saturday February 14th. The exact details are not yet finalized but here is what they are shooting for:

• A family friendly 5k and 1 mile fun run.
• A new exciting course around the "Harris Teeter/Sunset" (location requires approavls, and the course is TBD).
• Overall and age group awards.
• A "Sweetheart" division that helps find the fastest couples in Rocky Mount.
• Proceeds will stay in Rocky Mount and benefit local scholarships.

I know it is too early to know for certain, but this is going to be a great event. It is expected to bring in over 200 runners from Rocky Mount and the surrounding area.

SPONSORS: There are a very few limited opportunities to be a sponsor of this event. If you or someone you know is interested, please email runrmec@yahoo.com now. This is what we are looking for:

• $600 - Overall Presenting Sponsor (1 available)
• $400 - Fun Run Sponsor (1 available)
• $300 - Aid Station Sponsor (1 available)
• $250 - Mile Sponsor (3 available)

This is not just a good-will contribution. Sponsors will get great exposure by getting involved. It is actually very low cost advertising to the Rocky Mount and surrounding markets. We pride ourselves on taking care of sponsors. Here is what sponsors receive:

• Runner Packet Pickup at sponsor location (Presenting Sponsor only)
• Company name listed in title of race results (Presenting Sponsor only)
• Company name listed in all race communication (Presenting Sponsor only)
• Largest logo on race shirt (Presenting Sponsor only)
• Color Logo on Race Banner
• Color Logo and link on Race Website
• Logo on official race shirt
• Logo in race brochure
• Company name mentioned in runner email sent to all participants
• Opportunity to add promotional items, coupons, etc. in runner goodie bags
• Logo on race day signage (mile marker, aid station, etc.)
• Complimentary race entries (numbers depends on contribution)

There is a lot of explore offered for such a low cost of sponsorship. There are only six total spots available. The Ford's Colony sponsor slots went very quickly, so please don't delay. The sooner you sign up, the more exposure we can give. If you are interested in contributing at a lesser level, please let me know.

I feel very confident that this race will be a big success. Having a couples division makes it different from any other 5k in the area, and running a race on this side of town is a beautiful location that should draw runners from all over. Please do your part RMEC to help find sponsors. Thanks everyone for your help! - Michael

Running in the Dark

The days are getting short and finding time to run with the sun is harder to do. If you are running or walking in the dark, please take precautions so motorist can see you. A few things to consider:

• Jog-a-lite: You can buy a safety vest at lost of places. I think even Wal-Mart caries them. You can also pick one up at Raleigh Running Outfitters on your next visit to by shoes and apparel.
• RoadID Firefly: This little light sends up a blinking flash every second that lets cars see you in advance.
• Reflective Clothing: There is lots of running gear out there that is reflective. Just take a picture of a person running with your flash on, and they will be lit up in the photo. This is always good to wear, but rarely enough to keep you safe on it's own.

Bottom line, do not take any chances when out on your runs. Early morning, late at night, or even dusk. . . make sure you are seen.

Upcoming Events

I try to keep the race schedule to the right updated with local events. Here are a few that I know some RMEC members are doing. Wanted to make sure these were not missed.

10/25: Great Pumpkin 5k & Dog Run: Help Vollmer Farm celebrate the birthday of their farm dog Bea. On October 25th beginning at 9am they will have the Great Pumpkin 5K & Dog Run. Race, run or walk with or without a dog, $25 registration. Sign Up Now. After the runners can play in the Back Forty. Dogs on a leash (and rabies tag displayed) are welcome to enjoy a day on the farm! Admission for dogs is $5. This could be a fun event for the RMEC. Ursula did a cross country race here a few months ago, and it was a really nice course, plus the Back Forty is a blast for kids and adults!

10/25: The Robin Run - This event is help in Wilson at 5:00 pm. There are very few events with afternoon starts, so this one allows for people to do their other weekend "to dos" before they come. There is a 3-mile run course, and a 20 mile bike course. I honestly am not sure if you do both the run and ride, or if you choose. This is a family event, so bring the kids with you. It is only a $10 entry. Kinnie has more details for anyone that needs it. There is not a website.

11/01: Whirligig Ride - Wilson is hosting their 3rd annual bike ride on November 1st. The full distance is a 100k (62 miles). There is also a 20 mile and 40 mile loop. The event is part of the Whirligig Festival. If you have been wanting to give cycling a try, this is a great opportunity. It is not an official race, so you can relax and enjoy the company of other cyclists.

If you are interested in any of these events, please post a comment.

Viking Dash has PR Performances

There were two strong performances this Saturday in the Viking Dash 5k Cross County Meet. This inaugural event was hosted by the Tarboro High School at Indian Lake Park. About 70 high school runners, plus a handful of college runners turned out to compete. Ashley Bass who previously won the Ford's Colony 5k was 7th overall, and 3rd in the open division with a blazing 17:56. Brian Lankford (1st Place Masters at Ford's Colony 5k), was close behind finishing with a time of 18:21. This was good enough for 9th overall and 4th in the open division.

Both Ashley and Brian set PRs in the 5k, which is even more impressive considering it was a cross country course. I can only imagine the look on the high schoolers faces when 50 year old Ashley, and 45 year old Brian lined up at the start. . . bet they were surprised at the finish! Great job gentlemen!

Flying Pig Anyone?

Okay RMEC. . . it seems like once or twice a year we get a group to go do a marathon. It is a great way to take an extended weekend trip with friends, and get a self guided tour of a new city. In the past the RMEC has taken group trips to Richmond, Chicago, Va Beach, Duluth, Myrtle Beach, White Lake, and more. With the right planning it can be an affordable trip.

There is talk building about a trip to do the Flying Pig Marathon in Cincinnati. If you have ever thought: "I'll run a marathon when pigs fly!" than this is the perfect race for you! The race is not until May 3, 2009 so there is PLENTY of time to get ready.

Some perks about the race are:

• a really cool two sided medal
• a pretty flat course
• lots of fun "pig stuff"
• half marathon option too.
• in general. . . just a fun time!

Post a comment here if you think you might be interested. This is not a commitment. We are just trying to get some ideas on who may want to try it. We hope to see you all at the Finish Swine!

The Great Medoc Rerun

WHAT'S THIS ALL ABOUT: We have extra Medoc items that we plan to sell to RMEC members and friends. There is a small catch however. We feel the medals, and hats are something runners should earn. This means you must have completed the Medoc course to be able to buy any extra items. So, for those of you who could not make it to Medoc Trail Races or were volunteering, here is your chance!

THE GROUP RUN: Please join us for the Great Medoc Rerun on December 6th! It will be cold, there will be leaves on the ground, there will only be one fluid stop, and the course will be unmarked. It will be a challenge!

PECKING ORDER: We will try to sell all of the extra Medoc items. Any items will be sold in the following priority:

1) Volunteers who are doing the Rerun
2) Other's doing the Rerun
3) Anyone who completed the official race
4) Anyone else

We really want to make sure people have a chance to get the extra Medoc items, especially those who volunteered instead of running. I will keep a list of who is signed up, and what items you are requesting. I will not know who gets what until the day of the run and I can see everyone who signed up, so please be patient, and understand we want everyone in the RMEC to own a piece of Medoc.

COST: So, how much does it cost?

• $0 - Rerun Entry
• $10 - Long Sleeve Tech Shirt
• $9 - Finishers Hats (must complete the course)
• $4 - Finishers Medal (must complete the course)
• $20 - Get all three (shirt, hat, and medal)

WHO CAN RUN: Everyone! This is a group run. Even if you raced already, come join us! There are lots of you who did not get a chance to run the official Medoc Trail Races, so we are hopeful to get a BIG crowd out for the Rerun. I came up with about 30 names off the top of my head: Frank, Patti, Michael, Arthur, Scott, Misty, Eric P, Derek, Kelly, Russ, Tom, Robin, Brad, John, Tracy P, Cliff, Tim, Ryan, Julian, Yvonne, Jason, Andy, Carol, Mary, Deb, Evan, Josh, Leigh Anne, Richard, Doug, Cam, etc.

INVENTORY: We do not know how much we have of everything yet. We are going to have a "Packet Unstuffing" party to figure what we have left over. I had hoped to have extra cotton shirts, but I am afraid these might have been taken during the event, because I only found one left over, and we did not have 40 volunteers.

AWARDS: Yes, we have extra awards too, so we will even do age group awards at the Rerun. This in no way is intended to diminish those who earned awards on race day. I just don't need a stack of plaques hiding in my garage for the next 10 years. I would rather share them with the RMEC.

SIGNING UP: Post a comment here if you plan to join us. One comment per person will be helpful. I need to know the following:

• Name: ________________________
• Distance: 10M, 26.2, Other (just out for fun)
• Shirt Requested: Grey Tech. . . White Tech. . . Navy Cotton 50k Meltdown Shirt
• Finisher Items Requested: Hat. . .Medal

Nothing would make me happier than to see 40+ ruuners come out for the group run. It would be a great way to thank those that volunteered, by joining them on the trails

City of Oaks Needs Volunteers!

There is a saying among those that do road races. . . "Don't ever forget that the reason you are racing is because somebody else is not". It takes volunteers to execute a good event. We were fortunate with Medoc to find some of the best volunteers available in North Carolina. The City of Oaks Marathon and Half Marathon are now looking for volunteers as well.

Medoc had just under 250 registered runners. The City of Oaks already has TEN TIMES the number of runners. They also do not have the benefit of a triple loop course that is contained within a park. In other words. . . they need volunteers to have a successful event. Please consider giving your time to help them out.

For more information, visit them online. You can find out what area they need help, and email them to get on the volunteer list. Remember Raleigh Running Outfitters is putting on this event, and they were a sponsor of both RMEC races we held in 2008.

Sweetheart Logos

RUN RSVP: Saturday 10/11

Needless to say I will not be here on Saturday to organize the group run. The good news is this is a recovery week for most of you. I realize your plans are not all the exact same, but for those of you running OBX, your last long run is next weekend if you are taking a three week taper. If you are doing a two week taper, your miles should be up this week.

Those training for their first half marathon have a 7 mile run this week. Some of you are ahead of this schedule, and might do more. Just try not to add more than a mile over your previous long run. I know the weather is cooler and you feel better, but you should still not ramp up your miles too quickly and risk injury. If you raced at Medoc on Saturday. . . take it very easy this coming weekend.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: TBD - Fluids at Tracks
• Weather: Forecast
• Routes: 7 miles, 12 miles

The 12 mile route gets fluids at roughly mile 3.9 and 9.5. The 7 mile route does the Steeple Chase loop and gets fluids at 4.7.

I pushed the start time back to 7:00 am, because the runs are shorter, and the temperatures are cooler. I want to make sure you have a safe start, and avoid running in the dark. This really is a great time of year to run. I hope you will decide to join the RMEC for a run. It is not just about training for a race. It is about a healthy lifestyle, and doing something you enjoy.

As always. . . ANYONE is welcome to join us! Tell a friend. . . RSVP online with your pace and distance.

Quote for the Day: "To give anything less than your best is to sacrifice the gift" - Steve Prefontaine

RRCA National Grassroots Running Awards

The RRCA is accepting nominations for the 2008 RRCA National Grassroots Running Awards. Since 1971, the Road Runners Club of America has been honoring dedicated individuals for their service to the running community. Information about the award categories along with selection criteria and the NEW ONLINE nomination form can be found here. To complete the form, simply click on the "Awards Nomination Form" link, select the award category and complete the form. Be sure to include an essay (500 words or less) about the nominee in the text box provided on the form. Email or mail newsletter copies as instructed on the form. The RRCA will provide a small travel stipend and one complementary ticket to the 2009 RRCA Annual Banquet and National Grassroots Running Awards Ceremony to each winner.

Nominations will be collected for all categories, and the nominations should be submitted to the National Office by 5:00 PM Eastern on November 1, 2008 (NOTE: the deadline for website nominations is January 1st). The period of performance for the individual being nominated should be September 1, 2007 through August 31, 2008. All nominations will be forwarded to the appropriate selection panels tasked with selecting the final award recipients. Individuals interested in serving on one of the award selection panels should contact Jessica Sleight at office@rrca.org by September 30, 2008.

I hope the RMEC members will consider submitting some nominations. Below are a few examples of the awards they will give. Please take a minute to click on the link above and submit a person, race, club, or volunteer that you think is worthy.

BROWNING ROSS SPIRIT OF THE RRCA AWARD
The Browning Ross Spirit of the RRCA Award was created to honor the memory of the RRCA’s founder, Browning Ross, who died in April 1998. The award honors a club member who is an unsung hero. These are the people who champion the RRCA tirelessly and enthusiastically, but prefer to stay in the background, letting others bask in the spotlight, just as Browning did.

RRCA JERRY LITTLE EXCELLENCE IN JOURNALISM
(Three categories: Club Newsletter - 2 print categories, Electronic Newsletter, and Club Writer)

Club/Event E-Newsletter:
Established in 2006, this award recognizes use of technology when communicating with members. It is open to any size club or event. The e-newsletter can be emailed to members or clearly posted on a website and should be in PDF, HTML, or another format such as Constant Contact e-newsletter. The e-newsletter should look like a newsletter and not simply be a page on a club website or a text email. When printed, it should look like a newsletter suitable for mailing. For an example, review the RRCA e-magazine, FOOTNOTES.

ROD STEELE OUTSTANDING VOLUNTEER AWARD
Rod Steele was a DC Road Runner Club President in 1974 until a plane crash took his life. This award is in memory of his contribution to the sport of running and as a volunteer and supporter of the RRCA. This award is given to recognize the outstanding volunteer (excluding the president) of a local club or event. Please send the nomination form and one page essay including as much information as possible about the contributions of the nominee.

RRCA ROAD RACE OF THE YEAR AWARD
In 2006, the RRCA launched the Road Race of the Year to acknowledge RRCA nonprofit member races that provide safe, well designed and enjoyable races which promote grassroots running and the mission of the RRCA.

WEBSITE AWARD - NOMINATION PERIOD IS DECEMBER 1, 2008 - JANUARY 1, 2009
This award is to honor and recognize those who have brought technology into their clubs as a means of communication and done so in an organized, efficient and technological manner. The website will be judged by the first impression, layout and graphic design, ease of navigation, use of technology, depth of content, up-to-date information, uniqueness, personality and contribution to the RRCA. Awards will be given to small (250 and fewer) and large (over 250) club websites. A top Website will be chosen from the finalists. Additional details will be posted in December.