RACE REPORT: Raleigh Rocks

Submitted by: Scott Wingfield

Michael has been asking/encouraging/begging for people to send in race reports for the blog…well, remember to be careful what you ask for ‘cause it might just happen! Please keep in mind that I am a CPA, which means that by nature, I have no creative writing ability. In the midst of the run-on sentences, misspelled words, and dangling participles I may even throw in a few vague tax code section references just to see if anyone besides Michael is still reading! Another reason I don’t like writing these things is because it feels like I am bragging. However, when you see my finishing time you will know that I am certainly not doing that!

Anyway, I really wasn’t planning on running the Raleigh Rocks ½ Marathon Saturday morning. I was heading to the Y at lunch on Friday and I really didn’t feel like running. I really haven’t felt like running a whole lot since the Umstead Marathon. Not sure if it was just my legs way of telling me they needed a break or if it was just a bad case of the post race mental crash – I was so geared up and excited about Umstead it was kind of a let down once it was done. See I told you I was not a writer – see how easily I got off topic!! So, since the weather was predicted to be pretty good and since I needed a race to jumpstart my running again, I decided on Friday afternoon to run the Raleigh Rocks ½ Marathon despite the fact that I had only ran about 25 miles in the 3 weeks since Umstead. My hope was not for a PR, but to stay in the neighborhood of 1:45, which is just over an 8:00 per mile pace.

Now, on to the equally boring pre-race details. I was a little worried about where to park and how much it would cost me – no problem, there were ton’s of free spots in the deck right across the street from the start and getting into the hotel for registration was easy. I still have trouble believing they will not give you the timing chip at the early packet pick-ups. The timing chip was this huge orange card like thing – kind of like a billboard attached to your shoe – it looked weird but I didn’t notice it during the race. The shirt was pretty cool – short sleeved technical. There were plenty of porta-johns and minimal lines, even up until the very start of the race. I did hear people complain about the lack of porta-johns on the course. The weather was great, albeit a little humid and there were a lot of people – runners and spectators milling about. All-in-all, it was a good pre-race atmosphere.

The gun when off a little later than the advertised 8:00 start…the accountant (and extremely part-time race director) in me says that it should go off at exactly 8:00 am! Apparently there were a lot of people in this race that could not run as fast as the thought they could so they lined up way closer to the front than they should have. I should have recognized those people because they were all wearing their brand new Raleigh Rocks ½ Marathon T-shirts. Sorry if I offended anyone but the surest way to look like you don’t know what you are doing is to wear the new race shirt on race day!

Anyway, for the first few minutes of the race I was passing people left and right, but I didn’t feel like I was pushing. We finally got to the first mile marker and I realized that I indeed was not pushing – 8:45. Mile 2 was much the same as I was still dodging traffic – 8:36. As we made our way back towards the start and headed out towards NC State we hit mile 3. I finally made it an area where I could settle into a better pace – 7:58. Miles 4-7 were all run on Hillsborough Street which has a few rolling hills but nothing too steep or too long. There were a few bands along they and a few spectators here and there. I did see someone run into the IHOP to take what I assume was a bathroom break. I have been in that IHOP many times years ago, although it was always around 2am. Anyway, the Hillsborough Street miles were 8:07, 8:13, 8:13, & 8:20.

The first part of Mile 8 was run along Blue Ridge road and probably was the most non-descript part of the course. However, once you got to the NC Museum of Art, the course got really interesting. That is where you turned onto the greenway trails for the next few miles – nice wide asphalt paths that were dotted with various sculptures. I am not quite sure what any of the sculptures were (remember, I said I am a CPA) but I think one of them was of some long stone legs and a big butt. The first part on the greenway was a little downhill so I managed a pace of 8:17, however people were passing me like crazy…I am a slow downhill runner. Mile 9 was by far the toughest of the race. I am quite sure the entire mile was uphill. Thankfully, it was still on the greenway so at least the scenery was good. I passed all those suckers who passed me on the downhill during this mile despite it being run at an 8:36 pace (thank you Umstead)!

The Mile 9 marker was at the beginning of the pedestrian bridge over the Beltline which was interesting to run over – I think it was swaying a bit due to the heavy foot traffic! Mile 10 continued on the greenway through the campus of Meredith College…I was disappointed in the lack of co-ed’s out cheering us on (just kidding Leigh Ann – although I doubt you have read this far)! I managed to pick up my speed after all the climbing the mile before – 8:02 pace.

Miles 11 & 12 were run back toward downtown, the majority of it on Hillsborough Street. Running by the NC State Bell Tower had me wondering if there were any leftovers from the Krispy Kreme Challenge lying around but, alas there were none to be found. Those miles were run at paces of 8:01 & 8:01 – I wish that I could tell you I ran even paces but the truth is that I forgot to hit my lap button so I had to average. The last 1.1 mile was run downtown. Fayetteville Street was the ideal place for the finish. The tall (at least tall for Raleigh) buildings provided an excellent frame to the scene. Add the good crowd of people and the live band set up just behind the finish banner, and you had a very cool and very loud finish line. My last 1.1 was covered in 8:02 – a 7:18 pace. In think I had a faster time in me. I just needed one of those lunchtime “Kevin stories” that get him all riled up and turn our easy runs into tempo runs!

The finish area was put together pretty well – lot’s of people milling about and a pretty good live band on stage. They had orange slices, bananas, apples, bagels, and cookies. The cookies looked burnt and nasty but once I put one in my mouth I realized they were awesome (insert "The Office" humor here). The water and Gatorade were warm – call me picky but give me something cold to drink when I’m done! I also think anyone who runs 13.1 or more miles deserves a free piece of pizza to eat afterwards, but, again, I may just be picky. The medal was below average – they were a blue version the 2008 First Carolina State Bank ½ Marathon medal. Pretty thin and blah.

Well, anyone who read this far deserves something – How about free Gatorade at the next group run you attend!!! So, in Summary:

The Time. . . 1:47:08

The Good….Plentiful, helpful, and enthusiastic volunteers (including our own Rob Powell)! Wonderful course! Great Finish Line set-up! Easy drive up and parking! Pretty good race t-shirt! The temperatures!

The Bad….Crowded Start. Nasty tasting aid station water & red PowerAde. No pizza – did I mention that I like pizza? The Humidity!

The Ugly….The Medal!

Three Opportunities to Help

This Saturday, there are three opportunities to help your local racing community. I hope you will consider doing one of these:

1) Roanoke Valley Sprint Tri - This triathlon is in it's second year. Tom McDowell is the race director for this event. Tom has participated in every race the RMEC has put on, and has even become a member of the club. I would love to see our club return the favor by participating in this Roanoke Rapids event. It is a perfect introduction to tris. The swim is an indoor pool swim, the bike is under 15 miles, and the run is only a 5k. Come out and race!

2) Volunteer - Can't do a tri? Volunteer! Tom is looking for volunteers. This is a great chance to help out a race, and cheer on your friends. The race is only 35 minutes away. Volunteering is a rewarding way to be involved with Tri Roanoke Valley. Event organizers would like to encourage individuals, clubs, and civic groups to become volunteers to make sure we have a safe and spectator-friendly event.

They are doing things a little differently this year by allowing the individuals, clubs or groups to earn $10.00 each for volunteering. You can designate the charity or non-profit that they would like for the money to go towards. This means you can raise money for the RMEC! If you are interested in helping out, download and complete the volunteer form.

3) Outreach 5k - Tarboro has a 5k that will race on Saturday as well. This is a fun race that several RMEC members did last year. This year they have certified the course, and will likely attract even more runners. To read about last years race, visit here.

Depending on the interest in the above events, we may move our Saturday group run to the afternoon, or maybe Sunday. Stay tuned!

IMPORTANT: URL Change

The Rocky Mount Endurance Club website is now www.rockymountenduranceclub.org. Please update all of your bookmarks to reflect the .org ending. If you find places online that do not link properly to our site, please let me know. Also, if you find bad link within our site, let me know that as well. I had several links hard coded to the old URL, and I may not have corrected them all.

Sorry for the confusion. Please tell any friends that visit the site. It will take a hile for the search engines like Google and Yahoo to find our site again. Very frustrated about this, but I can't change it now.

Thanks everyone.

RUN RSVP: Saturday 03/28

I am encouraging the women of the RMEC to come out for a run over the next several weekends. When I was updating the member list, I realized that we have 18 women in the club, but most of you have not met each other. So I am hopeful over the next few weeks you can meet during some Saturday runs, and find some new running partners.

I picked two different routes. They are designed so those going on the longer route will do some extra loops, and may end up passing the shorter route. The hope is to keep the runners "bunched up" so no one ends up alone for long.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks and water fountain at park (11 mile route)
• Weather: Forecast
• Routes: 7 Miles and 11 Miles

The written directions are under the "View Notes" link on the maps. Please review and print if needed. It might be rainy in the morning, but it just shows cloudy from 8am-10am. It will also not be cold, so don't let the forecast keep you away. Please post a comment when you are coming. RSVP with your pace and distance if you are coming. EVERYONE is welcome. . . new people included!

April 1st Race Registrations

On April 1st, two major races open for registration. Beginning at 8:00 am the Medoc Trail Races opens up. The race is scheduled for October 17th and is limited to the first 350 runners. This race will sell out, it is just a question of when. The 10-miler has an early entry fee $40, and the marathon has an early entry fee of $55. RMEC members get $5 off their entry by using the code "RMECMEMBER". We will monitor use of this code. If you are not one of the 51 members listed under the "Contact the RMEC" link to the right you are not elligible. If I have you missing from our member list, let me know!

At noon on the same day, the Marine Corp Marathon will open online registrations. The $88 registration fee includes bib, mock neck participant shirt, free virtual trainer, goodie bag, ChronoTrack timing tag with ten split locations, race program, shuttle service, free race day parking, on-course and post-race hospitality, and waiver of online processing charges. Voted "Best Marathon for Families", the Marine Corps Marathon continues a combined tradition of dedication, sportsmanship and patriotism.

I think I speak for all of those who ran the 2008 Myrtle Beach Marathon when I say lets hope the "mock neck" shirt does not have zipper. If you plan to run the Marine Corp Marathon, we really hope you will sign up as a volunteer at Medoc.

Adventures of Frank and Friends

At roughly 7:35 am on Saturday morning Frank Lilley began to run. His goal was to complete 50 miles, and raise money for our Relay for Life team. To do this Frank would use the half marathon course, because it was a measured distance. He could not rely on a GPS watch, because the batteries would not last long enough to cover 50 miles.

Brad Weisner decided to pace Frank for the early miles of his run, so the two of them headed off on the beginning of a long journey. Frank parked his car by the tennis courts, so he would have an aid station he could visit for food, drink, and any medical needs. The two completed their first loop and had 13.1 miles under their belt. Brad decided to stick with Frank a bit longer. At mile 19 they were back at the start, and once again Brad said he we could keep going. At mile 26.2, Brad called it quits. Yup. . . Brad ran a marathon distance on Saturday morning!

Elaine and Misty joined in the pacing as well. I am not sure the exact distance, but they covered at least 10-miles with Frank. Along the way, they watched Frank drink cold chicken noodle soup from the car. It was easy on the stomach for Frank, and gave him the protein, sodium, and carbs he needed to keep moving.

Andy and Carol came out to witness the event as well. The two bundled up and road their bikes for several miles with Frank. 50 miles is a long time, and Frank always appreciated the company.

Just think about how many things can go wrong when running a marathon. Those potential problems quadruple once you have over 30-miles on your feet. When Frank was somewhere in the "30s" he stopped by Chico's for a bathroom break. On the way out he turned an ankle on the curb. This gave everyone a scare, because no one wants to quit once you have come this far. Although the ankle hurt Frank every step for the remainder of the run, he kept on trucking.

Around 8:30 pm, I grabbed my "blinky light" and headed out to find Frank. Lucky for me he had his cell phone, so I knew where to find him. At this point Frank was wearing his head lamp, and running in total darkness. I was surprised to see how well Frank still looked. We worked our way through the West Haven neighborhood together, heading back towards City Lake. Frank feels like we were barely moving, but we ran much more of the last three miles than I imagined we would.

Crossing Sunset Ave for the last time, Connie called Frank to see where he was. A car was coming quickly down Sunset, and I must admit, I had a brief moment of panic as I imagined Frank's tombstone reading "Here lies Frank. He only got to 49.8 miles". Fortunately, Frank had more 'giddy-up' in his step than I thought, and he hurried across the road.

We ran most of the last .2 miles heading back to Frank's car. Connie was there waiting for him. At 13 hours and 44 minutes, I was able to snap a few pictures of the grand finish. We congratulated Frank and watched him sip on a little more cold soup. Within a few minutes he was getting ready to drive home.

There was no medal. There was no t-shirt. The post race food was horrible. And only one fan showed up at the finish line. But you know what. . . I bet Frank drove home feeling like a champion!

Frank's Blog
Franks Photos

Luck of the Irish at Shamrock

Great results posted by the RMEC this weekend at Virginia Beach. I have to start with Derek Hurdle's performance in the marathon. Derek has trained harder than I ever imagined he could over the last four months getting ready for the race. After a hot day in Chicago lead to a slower time than his goal Derek has been on a mission. Tempo runs before 6:00 am; long runs at a seven minute pace; 70+ mile weeks. . . The question is would all of this hard work pay off.

To qualify for Boston, Derek needed a 3:10. Boston lets you round down, so a 3:10:59 is considered qualifying. Derek called me soon after finishing sounding a bit frantic. He said "my watch says 3:11. Can you see the results!? I stopped it at the third mat. Which mat counts!?!?" When the results were posted, Derek saw the time 3:10:58. He qualified for Boston with one second to spare! GREAT JOB Derek! I hope all of the RMEC knows that this did not come easy, and your hard work is a great example of what you can accomplishment if you set your mind to it.

Derek's primary training partner, John Batchelor ran the first 11 miles with Derek, and crossed the half way point half a minute behind him. His finishing time of 3:20:59 was more than a 10 minute improvement over his Chicago time. Eric Pate made his marathon debut this weekend finishing in 4:20:00. Eric is training for the Flying Pig in May, and Shamrock was a training race for him. Heck of a performance for a training race!

In his first marathon since his Ironman, Cliff Amos also had a strong performance. The second half of the race looks like it took it's toll on Cliff, but he pushed through for an impressive 3:51:44. This time was the second best time Cliff has posted in a marathon. Levi Moore continues to crank out marathons, running his third in the last 12 months. This time he finished in 4:43:24. Great job marathoners!

The half marathon also had some strong performances. Robin Johnson finished is 2:35:55 and Kelly Allen was close behind in 2:46:33. This is just the second half marathon for both ladies, and they are going strong! Jeff Hartney looks like his Boston training is paying off. He ran a 1:29:52, finishing is 156th place out of 6,285 finishers.

A few others from Rocky Mount raced at Shamrock as well. Julian Mcleod ran a 1:33:53 and Yvonne Mcleod ran a 1:58:30 in the half. Marsha Lemley ran a 1:12:15 and Rod Lemley ran a 1:04:40 in the 8k.

A few more updates are coming from this weekend including the Habitat for Humanity 5k, and the "Adventures of Frank and Friends". Stay tuned!

Hills and Speed

With the change in time, we now have an opportunity to run in the afternoons and hopefully avoid some of the mid day heat that will be coming. In the past, we had done some group hill workouts from Tracy's house in Red Oak (8 minute drive from the Harris Teeter). We did it a few times in Candlewood as well. We normally had 4-10 runners that would show up. I think these workouts are very beneficial to improving your speed and strengthening your legs, and would like to get these started again.

Who can come? Everyone! A "speed" workout does not mean you have to be fast, and it is not designed for just one group of runners. In fact, hills and speed are perfect for big groups of all skill levels. Why? Because you do all of your running in the same place. This means we are always working together as a team. We are not all running the same interval distance or the same pace, but we are all on the same stretch of road, or on the same loop on a track/trail.

How does it work? After a 5-10 minute warm up, we all congregate at the bottom of a long hill. We decide how long and how many intervals we will be doing before the workout. We typically start with four or five intervals, and normally something around 80 seconds. At the same time we all run up the hill at an aggressive, but not "all out" pace. When you hit 80 seconds, you stop, turn around and slowly jog back down the hill. Each runner will run their own unique distance during those 80 seconds. The jog down should take you a few minutes. Once back at the bottom of the hill we catch our breath and go back up. The goal is to hit the same point on the hill every time.

• If your last interval is too easy. . . you did not run hard enough.
• If you cant hit same same point on the last interval as you did on the first. . . you went too hard.

How is a speed workout different? For our group, it is not very different. Essentially we will do a similar workout but on a track or looped trail. You can use a watch as your guide again, or pick a set distance. You can also run "ladders". For example, your first interval is 60 seconds, your next is 90, than 120, than 90, and than 60 again. In between each interval you will always catch your breath and get your heart rate back down again.
When will we do these? Afternoons are more challenging than a Saturday morning. My recommendation is to try Thursdays at 6:30 pm. We can alternate week-to-week from hills to speed. The RMEK meets Thursdays at 5:30 at Red Oak, so we could piggy back on to those practices. We could also try speed on Tuesdays at the Sports Complex trail by the YMCA. This would again piggy back on the RMEK practice. I am open to suggestions, so please post your feedback below. We don't have to all meet the same day if two groups want to form.

I know this might not sound like fun, but workouts like this are really nice to do with a group. Even if you think you are the slowest runner to ever step foot in Rocky Mount, you will have a good time working together as a team, and it will improve your race times.

RUN RSVP: Saturday 3/21

Saturday will get in to the mid 50s, however it will still be chilly in the morning. The forecast is calling for 33F at 7:00 am but it will be sunny. Be sure to wear layers.

This route does not go in to Candlewood. In fact we will go a different direction than we normally run by heading down Winstead Road towards City Lake. Please review the map and directions, because we have never run this route before. To see the written directions, click on "Tools" and then "Run Notes". There is no easy way to print them, so I suggest highlighting the text, copying, and pasting in to something where you can print.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast (33F @ 7:00 and 41F @ 10:00)
• Routes: 13.4 Miles (or 9.8 miles)

First chance to drink is at mile-3 at the City Lake water fountains. Next chance is at mile 7.3 at my house. If you need more to drink, please carry it with you. If you want to run under 10 miles, you should go straight at mile-9 and go back to the Harris Teeter.

Help me save Gatorade. Please post a comment when you are coming. RSVP with your pace and distance if you are coming. EVERYONE is welcome. . . new people included!

Good Luck Shamrockers!

This Sunday, the RMEC will be well represented at the Shamrock Marathon and Half Marathon. Right not it looks like a perfect race forecast. The Saturday night low is 34F and the Sunday high is 55 with a full day of sun. If the wind stays under control, that sounds like PR weather!

Kelly Allen and Robin Johnson will be completing their second half marathon at the event. Jeff Hartney will also be racing the half as he prepares for Boston. Eric Pate will be running his first marathon, and looks poised for a great debut. Joining Eric will be Levi Moore, John Batchelor, Cliff Amos, and Derek Hurdle. There has been some serious hard core training going on this winter, and I have high hopes for some great performances. I can't wait to hear the results, and hope one or all of you will write a race recap when you get back for me to post on the blog.

Good luck!

RMEC and Relay for Life

I wanted to update the RMEC on the progress of our Relay for Life Team. We currently have 12 members and have raised $1,315 so far. I said from the beginning that I would like to see the RMEC have the highest number of "laps per member" of any other team in the event. We already have two members that have pledged to complete 50 miles. That is 200 laps around the track for each person.

The 24 hour relay event will begin the afternoon of April 24th. The Saturday morning group run for the RMEC on April 25th will start at the YMCA. Our route will be a half mile run down Independence Drive to the track. We will then run/walk as many laps as you care to do. There is a catch. . . you must be on the relay team to be on the track during the event. This means you need to sign up. Even if you only pledge $20 yourself and get two friends to give $10 a piece, that still raises $40 for a much needed cause.

We have all been touched by cancer at some point in our lives. We have at least one survivor in the club. We have at least one member whose spouse is a survivor. We have many who have lost a family member to cancer. RMEC member, Brian Lankford is one who will complete 50 miles on April 24 and 25th. Below is an excerpt from his Relay profile page:

My Reason to Relay: I'm participating in Relay For Life in honor of my daughter Ashlyn Lankford who fought but ultimately lost her courageous 9 month battle with leukemia on Sept. 7th 2006. To helplessly watch a spirited, passionate, life loving 10 year old child slowly lose the fight of their life to cancer is an experience no family should ever have to endure. I want to put forth my personal effort to make a difference in the fight against this terrible disease. I will join my team members of the Rocky Mount Endurance Club in raising money and awareness in the findings of treatments and a cure for cancer. My personal goal will be a minimum of 50 miles. I will be running (and walking) in honor of Ashlyn and for all cancer patients and their families.

I hope all of the RMEC will come out to support this great cause. To join our team or to make a contribution visit our team page online. Thank you.

Local Races this Weekend

There are a two nearby events this weekend that might interest the RMEC.

Cary Long Course Duathlon - In case anyone is interested there is a duathlon in Cary this weekend. It is a good distance event too. 5 mile run, 31 mile bike, 5 mile run. No doubt the total distance of this event will be a good workout. For those of you training for Tris, this is a perfect event to practice making transitions without worrying about a swim. We have a RMEC discount code if you plan to sign up.

Saferun 10k and 5k - This is a new event in Raleigh is a run/walk to raise awareness about sexual violence. Proceeds will go to the NC State Women's Center and North Carolina Coalition Against Sexual Assault. It does not offer age group awards, but it is a low cost event. Either race is only $18

Volunteers Still Needed

Thank you to those who have signed up to volunteer for the RMEK. Things are starting to fall in to place, but we still need more volunteers. 25 children are already registered, and we anticipate this number could at least double by the time we get started. Please consider taking at least two volunteer slots. Below is the current matrix of volunteers:

Remember, this will be fun. You only need to follow the plan that Tracy has created. You will essentially be playing games, running and motivating the children for an hour. Please let us know if you can help, and please help spread the word to other families. Parents can sign up their children at www.rockymountendurancekids.com.

Run for the Oaks Results

Despite the cold rainy conditions, 272 runners lined up for the annual Run for the Oaks 5k in Raleigh this weekend. The RMEC had a few runners take part in the event that did very well.

New RMEC member Ed Vick ran an impressive 18:39, which was good enough for 7th overall, finish 7th overall and second in his age group. Both very impressive numbers considering the size of the race. Next from the RMEC, Ironman Jason Irvin finished in 24:30, placing him 9th in his age group. Tom Thurman also ran strong finishing in 25:09. His 8:10 pace placed him 7th in his age group.

A few other Rocky Mount runners also enjoyed the race: John Tracey (23:04), Thomas George (29:28), and Stephen Chung (31:39). Congrats to everyone!

RUN RSVP: Saturday 3/14

The weather tomorrow looks pretty rotten, so I am not expecting a big crowd. Of course last week I said the same thing, and over 20 people showed up to run. I know many of you are tapering for Shamrock, so you should relax and enjoy the run.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast (Cold and Raining)
• Routes: 6.0 Mile

This route does not go in to Candlewood. It is only six miles, so you can repeat it, or get creative after the first loop. You don't hit fluids until mile five. If you get thirsty, look up and open your mouth.

I am thrilled that so many people are coming out to run on Saturdays, and want to encourage you all to keep showing up and bringing friends. That being said, please post a comment when you are coming. Frequently we are mixing Gatorade for the run, and we do not want to waste it, or worse. . . come up short. As the days get hotter, it is important for us to have the right amount of fluids.

RSVP with your pace and distance if you are coming. EVERYONE is welcome. . . new people included!

RMEK is Live!

The RMEK is now live and open for registration! Over a thousand fliers are going home with elementary school children this week. We have already had 10 register. Please help spread the word and encourage kids to participate. Remember, this program is for all children. We are not just trying to pick up runners.

Tracy is looking for more volunteers to help support the weekly training session. You do not have to commit to every week. We already have some head coaches lined up, so you are coming to support them, and follow the plan that Tracy has created for the program. It is not rocky science. We need a smiling face, and a person to help motivate and encourage. You can post here, and/or email Tracy directly.

Each session starts at 5:30 pm and lasts an hour. Here are the dates of the sessions.

Tuesdays - Sports Complex Trail (beside the YMCA)
March 24, 31
April 7, 14, 21, 28
May 5, 12, 19, 26

Thursdays - Red Oak Park Trail (by Red Oak School)
March 26
April 2, 9, 16, 23, 30
May 7, 14, 21, 28

Lets help make this program a great success for Rocky Mount. Everyone should try to volunteer at least 2-3 times. This is only 2-3 hours of your time over the next three months. We can all try to find that time! Bring your running gear. . . 'cause we will be running!

To Hill and Back!

Before any of us decided to run Umstead, we knew there were hills. When Sam at RRO heard that I had never run at Umstead before, I think his exact words were "NEVER? Really?" I politely replied that we had done some training at Medoc to which he replied "Medoc is a track compared to Umstead". In other words. . . Umstead is ultra hilly. Turns out Sam was right in a bad way.

The first 1.5 miles was a simple and flat out-and-back on packed cinder roads. It was fun running with a crowd of nearly 170 runners. The early u-turn gave us a chance to see all of the smiling runners face-to-face. Soon after we entered the single track portion of the race. This was the best part of the race, but unfortunately only lasted for about five miles. After that we were back on the packed cinder roads, only this time they were not flat.

The next six miles or so went pretty well. I remember saying to Dave, "you know I don't really think this is any more difficult than Medoc". About this time we came to the Trenton aid station, where Steve, Ryan, and Larry were all cheering loudly for us. This was honestly the highlight of the race. We all got a boost of energy from seeing our teammates as enthusiastic volunteers wearing their Medoc shirts. Can't say thanks enough for doing this, and the Godiva Track Club also appreciates your contribution.

After the aid station, we discovered exactly what Sam was talking about as we headed down Turkey Creek Trail. I used to run cross country races in the mountains of Charlottesville, and I can honestly say I have never run hills like these. At times you could look up through the tree limbs and see small runners zig zagging as they were climbing to the peaks. These hills were horrible. They had names too. . . Corkscrew Hill, and Cemetery Hill come to mind.

After getting back to mile 21.5 we felt like we were almost home. At this point we turned right and headed down Cedar Ridge Trail. This out-and-back trail is truly amazing. I did not know it was possible, but this trail is honestly up hill both ways. They say every year they get complaints about this three mile section, but it will never get pulled out. This was another chance to come face-to-face with the runners, but at this point they looked like the walking dead. By this time the temps were nearing 80. Some of the most talented runners I know looked broken down and lost.

At least the final .2 miles was a gently down hill. The announcer called out every one's names as we finished. You could see everyone sipping on cold coke and enjoying their Moe's burritos as we arrived. Each of us was covered (literally) with a layer of salt.

Dave took things easy for the first 18 miles running with me, but went on to finish strong in 34th place with a time of 4:01:37. I came in 49th with a time of 4:16:55. Scott was not far behind in 80th place in 4:39:50.

Frank showed just how much guts he is made of in this race. At mile 20 (Trenton Aid Station), they told Frank he missed the cut-off by a few seconds and would have to stop. Frank like all of us was beaten down, tired, and dehydrated but he convinced them he would reach the next cut off in time. They agreed to let him go expecting to see him get picked up at the next cut off. . . they were wrong. When everyone else was slowing down, Frank found a new gear and never missed the cut off finishing in 6:04:01. Well done Frank!

To give you an idea of just how hot and hilly it was, only three runners had a Boston Qualifying time. Would I do it again? Ask me in a few months. Would I tell a friend to do it? Yes. Would I tell an enemy do run it? Absolutely!

New Balance, Saucony, and Adidas Sale

Amazon has a new $20 off $100 or more adidas, New Balance and Saucony brand shoes which stacks with current $25 off $120 promotion for a total of $45 off $120 with free shipping. Note, make sure that you are purchasing shoes from Amazon, and not a third party seller
Categories of interest (prices before discounts):

• Women's Shoes
  • New Balance from $24
  • adidas from $21
  • Saucony from $26
• Men's Shoes
  • New Balance from $30
  • adidas from $30
  • Saucony from $24

Brondykes Doing Amazing Things!

Last weekend Brent and Debi ran the Crystal Coast Half Marathon together. Once again, this race had a rainy day, but nothing like the inaugural year when volunteers had to tie themselves down on the bridge!

Debi and Brent ran together the entire race and finished with an impressive time of 2:15:35. This is a PR for Debi, and earned 13th place in her age group. Great job Debi!

Yesterday, Brent celebrated his birthday with a "Birthday Run". Five years ago Brent got the idea to run his age. After finishing the run, he decided that it would better to make this something he does every five years (rather than an annual event). This year Brent turned 45. . . and yes, he ran 45 miles!

Under-trained as he was, he still set out towards Spring Hope on foot at 6:00 am. At 3:40 pm, he arrived back at the school with 45 miles on his feet. That is nine hours and 40 minutes of running! He stopped for drinks at gas stations and restaurants but never walked. For the time he was moving, his pace averaged about 12 minutes per mile. Very impressive Brent! Can't wait to see how things go when you turn 50.

RUN RSVP: Saturday 03/06

Four of us are running Umstead this weekend and four others are volunteering, so it might be a small group. It will be a perfect day for a 7:00 am run! I only wish Umstead started at 7:00 instead of 9:00. It will be mid 70's by the time we finish.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast (49F @ 7:00 and 62F @ 10:00)
• Routes: 8.0 Mile Hospital Route

I am trying to not pick similar routes in back-to-back weeks, so I went back to the hospital direction again. This is only an eight mile loop, but it uses roads that we rarely run. To view the directions, click on "View Notes" under the box in the top right. They have redesigned the Map My Run site, so it may look a little different.

I do need someone to put out fluids. Please post in your comment if you can do this. If you need to buy anything for the group, save your receipt, so you can be reimbursed.

RSVP with your pace and distance if you are coming. EVERYONE is welcome. . . new people included!

American Red Cross Ride

Eric had asked that I share information about an upcoming bike ride. This is a great chance for many of you to have a stress free fun ride to test out your cycling skills.

American Red Cross Ride: This is not the same as the metric century ride in the past, but I am sure it will be well run. If you think you may be interested, let everyone know so that we can organize to have a good turn out. It will be a fun ride to raise money for the American Red Cross. March 28th at 9:00 AM at the Dunn Center. There will be several rides.

• 12 mile slow ride for beginners - short cut to Battleboro and back
• 22 mile intermediate ride 10-13 mph - longer ride to Battleboro and back
• 42 mile intermediate ride 12-17 mph - to Leggett and back
• 42 mile fast pace ride 18+ mph - to Leggett and back

We would like to ask for a donation of $20 from everyone that rides to support the Red Cross, but since we are not having a meal we can not require it.

Judy Woelke is organizing the Ride. If someone is interested, call her so she can organize the head count at 443-8118. If someone from the RMEC would like to organize a team, post here. Of course teams are not required.

RMEK Group Meeting - EVERYONE TRY TO ATTEND

RESCHEDULED: 5:30 PM, THURSDAY @ YMCA

This message is for EVERY MEMBER of the RMEC, and anyone who reads the blog that might be interested in helping. This coming Monday at 5:30 pm there will be an information meeting at the YMCA to discuss the new RMEK program. Tracy Proctor has been spending a lot of time pulling together the details on our new kids training program.

Some Background: The RMEC is taking on a new challenge that focuses on improving the health and fitness of children in our area. We already have a $500 grant from RBC Bank to get us started. The goal of this program is to take elementary school age children and put them through an 8-10 week program that will:
educated them on the importance of a healthy lifestyle, show them proper ways to exercise, motivate them to stay active, and ultimately train them for a "fun run" event.

The Program: The program is designed to be a "self-study" of sorts, that relies on the kids staying active and tracking their progress. The RMEC however will host an afternoon clinic twice each week to go over a variety of topics, and have group exercise sessions. We need RMEC volunteers to help with these session.

Your Help: This is not a big time commitment, and you do not need to be an expert to help motivate and mentor these kids. All of you are runners. Your positive attitude and dedication is the example that these kids need to follow. They will look up to you and model your behavior. Tracy has the details of what is covered in each session. All you need to do is follow her plan with the kids. Honestly, this is roughly 90 minutes a week of your time. . . and it will be fun! Can't help at a clinic? Ask Tracy other ways you can help.

Tracy cannot do this alone. Please take an hour out of your afternoon and come by the YMCA on Monday to learn more. If you cant be there, email Tracy right now, and ask her what you can do to help. This is a BIG DEAL for our club and for Rocky Mount. Lets use our 50-member strong team to make a difference in our community. Don't sit back and wait for your friend to step up.

Thanks everyone!

Great online sale on Nike Clearance Items

RE-POST: The sale is back but now 25% off instead of 20%.

There is a discount code to take 25% off of all Clearance items at the online Nike Store. Use the code NSCLEAR25 to take the 25% off, and use the code SHIP99NIKE makes shipping $8. Orders of $125 or more have free shipping. There are lots of good items available, but they are going fast. Here are a few that might interest you:

• Half Zip Long Sleeve Shirts
• Compression Shirts
• Running Shorts
• Lots of Women's Sunglasses
• Running Hat and Gloves Set
• Nike Triax Running Watches
• Running/Tri Visor; running tech hats
• Illuminant Arm Band (night time running)
• Running Jackets
• For your kids, they have gym bags, soccer stuff, lots of hat/glove combos and more
• etc.

There are LOTS of clearance items, but it is worth taking a look.