RUN RSVP: Saturday 07/31

Last weekend was hot. This weekend will likely be more of the same. I will remind you once again to adjust your pace for the heat. When doing your long runs, it is more important to cover the required distance than it is to hit a certain pace. Running a set speed is of course a good thing to do, but not if it causes you to stop early.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ the tracks
• Weather: Forecast
• Routes: 3.8 Mile; 7 Miles; 10 Miles

For those following the MCM training plan, this is a recovery week. As mentioned earlier this week, recovery is key to marathon success. If your own personal training plan does not have recovery this weekend, feel free to add on miles. I selected a different route (no Candlewood), so please be sure to review the map and written directions. For the 7 and 10 miles routes, the directions are viewable below the maps. For the 3.8 Mile route, it is under "View Notes".

It will be hot. . . arrive hydrated, and stay hydrated. As a reminder. We ran out of fluids last week. Please RSVP so we can prepare accordingly. I need to get my run in on Sunday this week, and Ursula will be at a swim meet on Saturday. Can some put out the fluids? I can provide the cooler, cups and Gatorade mix if needed. Please post a comment if you can help.

If anyone else wants to run Sunday, please post a comment as well.

Planning for a Half or a Full?

I have heard from several people in the RMEC that they have friends, spouses, or family that are planning on a fall half marathon. I also know there are others who are planning a fall marathon that is not the Marine Corps. I wanted to do a blog post to try to get some conversation started about your plans.

I am a firm believer in doing races with friends. It is just more fun knowing you are all out their pounding the same streets, and knowing friends are waiting for you at the finish to celebrate. I know several people are planning to do their first half marathons, so having company could help. Here are the races that I have heard people mention. All three are driveable, affordable, and have both a full and a half option.

• 11/01 City of Oaks Marathon - Raleigh, NC (Half, Full)
• 11/08 OBX Marathon - Outer Banks, NC (New 8k, Half, Full)
• 11/14 Richmond Marathon - Richmond VA (8k, Half, Full)

I encourage anyone (member or not) to post a comment. Don't feel obligated to follow the group, but knowing what everyone is planning could help you make a decision.

Time for a Tune Up?

It is common for people to schedule a "training race" when they are preparing for a marathon. These races are used to check in on your progress, and as a reward for all of your hard work. If all you do is train, things can become boring and frustrating.

The other benefit of a tune up race, is using it as a "dress rehearsal". You eat your pre-race meal. . . you go to bed early. . . you pin on your race number and put your chip on your shoe. . . you have to use a porta-potty. . . This way when your goal race arrives you are more prepared.

I encourage each of you to find some race options between now and your fall race. Here are some nearby 10k or longer options:

• 08/29 Patrick Henry Half Marathon - Low cost race hosted by the Sports Backers. 75% of the people who run this race are training for the Richmond Marathon. Held mainly country roads in Ashland, Virginia.
• 09/06 Rock and Roll Half Marathon - Big, expensive, and fun race. This Half is one of the largest in the country. It is not a cheap trip, but it is a fun weekend at Virginia Beach.
• 09/12 Ford's Colony Race - You might have heard about this local race. . .
• 09/27 Anna's Angels 10-Miler - This RTP race draws over 300 runners for the 10-miler. I know very little about the race, but the timing is good for a tune up run. There is also a 5k.
• 10/11 Run for the Booty Half Marathon - This new race in Greenville is part of the North Carolina Half Marathon Series. The course will be flat. This is two weeks before Maine Corps, but still could be a good option.
• 10/17 Medoc Trail Race - You might have heard about this one too. The 10-miler is a great tune up distance.
• 11/05 Old Reliable Run - This Raleigh event is one of the longest running 10ks in the area. There is a 5k option too. This is likely too late for a tune up race, but you may set a new PR after your marathon!

Please post a comment if you are running any of these races, or if you know of some other options for the RMEC to try.

Saturday Group Runs.

I wanted to post a few thoughts about the running through August. First of all, it is fantastic that so many of you are showing up at 6:00 am to get in your long runs. These will be key to your fall racing success. If you are training for the Marine Corps Marathon, a half marathon, or even a 10k, long runs are important. Starting them early may give you increased humidity, but the cooler temps are critical to pulling through.

Don't get discouraged. You will have bad runs. I know the heat made things very difficult on Saturday, and that may have created some doubts. Don't worry if things were tougher than you expected. This was the first truly hot day we have had for a Saturday morning run. We really have been lucky this summer until now. Remember to adjust your pace on hot days. We are now heading into August, which will be the hottest weather we have faced yet. You know these will be some challenging days, but stick with it. The summer will be over before you know it, and you do not want to fall behind now.

Please RSVP. I am thrilled that so many people are showing up to run. Please do take the time to post a comment when you plan to run. We ran out of fluids last weekend. I have everything I need to supply ample Gatorade, and am happy to share it with everyone who shows up. I judge the mixing quantities based on the blog, so your comments help tremendously. Steve will also be sure to have water available when he runs as well.

Use your recovery weeks. If you try to run faster and longer each week, you will most likely get injured. Recovery weeks are important for the success of your training. There is a reason your body is sore the day after a good workout. . . it is trying to tell you something. Recovery weeks have a shorter "long run", to allow your muscles to repair, and to reward yourself for the hard work you have been putting in. Don't feel guilty about taking some recovery time.

RUN RSVP: Saturday 07/25

Welcome back Summer! So glad you decided to return with all of your heat and humidity! I can hardly wait to enjoy 10+ miles in your warm embrace. . . okay, it will be hot and muggy tomorrow, but we have gotten a free pass so far this summer. Don't be surprised if this run does not feel as good as some of your last ones, but you still need to push through.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ the tracks
• Weather: Forecast
• Routes: 5 Miles; 10 Miles; 14 Miles

We are adding one mile over last weeks run for those following the MCM training plan. This mean a 10-mile and a 14-mile route. As a reminder, those following the shorter distance are building up to one 20 mile run. Those running the longer distance are building up to three 20+ mile runs. Of course many of you are following your own unique plans, and the weekend runs should be adjusted to your needs.

I also included a 5-mile option, so pay attention to the routes this week. The three options use mainly the same roads, but have different turns along the way. We should end up passing each other a few times on the run if I mapped it correctly. Don't follow the wrong person and add extra miles.

Please post a comment with your pace and distance, especially if you are running a distance that is different than we have planned. It will be hot. . . arrive hydrated, and stay hydrated.

Where is the RMEC?

Ford's Colony Race: Just a quick reminder to the RMEC that it is time to sign up for the Ford's Colony Races! I am not sure why, but we have hit a hot streak with registration. We had 13 sign ups just yesterday alone. . . and only one of those was for the 5k.

We are blowing the doors of the the 2008 registration numbers, and will sell out. What makes this the most surprising, is that most of the RMEC runners are not signed up. Doing a quick scan of the attendee list, the RMEC is lagging behind right now. By my count we still have over 30 members that have not registered yet.

As we make purchases and order supplies for the race, the sooner people sign up, the easier the race is to manage. If you plan to race, please take a few minutes and sign up today. Club members can use the code RMEC10 to save 10% of their entry fee.

Medoc Trail Races: I also wanted to take a minute to remind you that we need volunteers for Medoc! This race takes a minimum of 50 dedicated volunteers to pull off. Right now we have 13 volunteers. If you are racing the Marine Corps Marathon, we hope you will consider volunteering at Medoc the week before. If you are not running the Marine Corps. . . sign up to race Medoc! Whichever you decide, volunteers and runners should register online.

If you have not visited the Medoc site lately, you may not know that we have runners coming from 11 states to run the race! You can visit our interactive map to see where people are traveling from. Be sure to zoom out so you can see them all!

Medoc Meltdown 50k and Fun Run - Coming 08/22

On August 22 Frank will host the second annual Medoc Meltdown 50k and Fun Run. The Meltdown is what is know an a "Fat Ass" run . . . no fee to enter, no official timing, no support. Just some great people coming out for a run! The only "non Fat Ass" thing is that Frank does print special race t-shirts for any who want them . . . $10.

The run is held at Medoc Mountain State Park in Hollister, NC . . . about 30 minutes north of Rocky Mount. While the park officially opens at 8 am, Frank is working with the park about getting it opened early, so he plans to start at 7:30 am or so.

The course will follow the Medoc Trail Marathon course . . . 8.7+ miles per loop. 3 loops is a marathon. 4 will be just under 35 miles. Run / walk as much or as little as you choose! The course is a figure 8, so you pass home base (Picnic Shelter) at about 3.5 miles and then 5.2 miles later at the end of the loop. Medoc Trail Races web site has information about the park and the trails. The Park does have excellent camping and showers close to where we start.

Everyone is welcome. Come run. Come walk. Go as far as you like or as short (minimum is a 3.5 mile first loop). Just bring your own coolers, gels, snacks, etc.

All Frank asks is that you let me know your coming by sending me an e-mail flilley (at) embarqmail (dot) com. Also let me know if you want a shirt and your size.

Good Luck at Beaufort!

Steve, Amber, and John S. are all heading to Beaufort this weekend to race in the 30th Annual Historic Beaufort Rad Race. This is one of the longest running races in North Carolina, and has both a 5k and 10k. The RMEC runners will take on the 10k. I hope the heat holds back for you all. Good luck!

RUN RSVP: Saturday 07/18

Even though it was the tail end of the 4th of July holiday week, we still had over 20 people show up to run last Saturday. I am looking for another big group this weekend. We had a nice recovery run last weekend, but the miles are back up this Saturday. We have an option of a nine or 13-mile routes on the MCM training plan.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ Stone Park, My House and Tracks
• Weather: Forecast
• Routes: 9 Miles; 13 Miles
  

I decided we could all use a break from the normal routes. We have used these in the past, but they are different than normal. I strongly recommend reviewing and printing the routes. In both cases, the written directions are listed below the maps. For a shorter option, you can turn back around at Stone Park, and return to the Harris Teeter.

The first chance for fluids is at the water fountain in Stone Park by the baseball field. The second stop is at my house on Spring Forest Drive, and the last stop is at the train tracks like normal.

Please post a comment with your pace and distance, especially if you are running a distance that is different than we have planned. It will be hot. Please stay hydrated.

Crossing on Lake Gaston & RMEC Social

August 8th will be the fifth running of the annual Crossing on Lake Gaston. The goal each year is to encourage the Lake Gaston residents, family and friends to get in the water and join others in a non-motorized crossing of the lake en mass. The Crossing will occur in a protected area adjacent to the Eaton Ferry Bridge secured by the US Coast Guard Auxiliary.

Essentially, it is a non-competitive swim of about one mile (or so!), however there are also crazy non-motorized boats. If there is interest, the RMEC could probably come up with something for those not wanting to swim!

Frank lives on Lake Gaston, and would love to host anyone from the RMEC group that wants to join in the fun. There are good biking routes plus there are some fairly good runs of varying distances. In other words, you don't have to do the swim event.

After a morning of endurance, everyone could just "hang out" at the lake: swimming, kayaking, fishing, boat-riding, etc. Kids would be welcome. We could have a late lunch cook-out (hot-dogs, hamburgers, chips, etc.)

If there is enough interest, we can all start to do some party planning. If it is only a few people it will probably be more work than it is worth to arrange the cookout, but lets give it a shot! This really could be a fun day, and it is nice of Frank to offer to host!

Fun Run for Charities and RMEK

Scott and I went to the Check Presentation ceremony for the Fun Run for Charities this morning at the Imperial Center. At the event, most of the 40+ charities were represented. Each participating organization would be given a check based on the money they raised, plus a matching percentage.

The event exceeded every one's expectations, and raised over $250,000! That's right. . . a little race in Rocky Mount raised a quarter of a million dollars!

The Rocky Mount Endurance Club was a participating non-profit under our Rocky Mount Endurance Kids program. As a running club, it was never our intent to ask people to give money to our cause. We were working within our club's existing budget. Much to our delight, several people decided to give to us. Including the 70.5% match from the Fun Run for Charities, Scott and I were presented a check for $801.34.

This money will be used to offset expenses of the RMEK program. This plus a grant from RBC Bank, and a contribution from Smithson Inc. enabled us to train and enter 30+ kids in the race. We look forward to starting another training group in the early fall. Stay tuned for details.

• Telegram Article
• Telegram Photos (#35 as a laugher!)

In the News

Last week I sent a letter to the editor of the Rocky Mount Telegram. Much to my surprise, it was printed in Saturday's news paper. If you do not get the Telegram, you can view it online as well. To read it, click this link.

I hope each of you will continue to encourage people take up running. You don't have to be fast, and you don't have to run races. It is easily the most affordable way to stay active and improve your health. Let's get Rocky Mount active!

RUN RSVP: Saturday 07/09

Even though this is the tail end of a holiday week, it sounds like lots of you are in town and ready for a run! The good news is this weekend is a recovery run, so the runs are shorter. Take advantage of the rest, because thins jump back up next weekend.

Following the Marine Corps training plan we will run either five or eight miles this weekend. If you have been behind of your training, this is a good weekend to catch up some. As your training continues, your recovery weeks become more important.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ Tracks
• Weather: Forecast
• Routes: 5 Miles; 8 Miles
  

Please print and review the routes. Some people got lost last weekend. To see directions click on "Tools" and then "Route Notes". You can copy-and-paste these, and then print them if needed. Please post a comment with your pace and distance, especially if you are running a distance that is different than we have planned. It will be hot. Please stay hydrated.

July Reminders

Heat: The heat is coming back in full force. There is a chance of record highs in our forecast. Be careful. We will start our Saturday group runs at 6:00 a.m. now. Don't sleep in! Set the alarm, and take advantage of the early morning cloud cover. You will be glad you did.

Tues/Thurs: The Wednesday runs at Cliff's house have shifted to Tuesdays and Thursdays now. We have been meeting on Brassfield, near the intersection of Bell. For now, we are all running towards Dave's house from our own home. This means we normally have already done a 1+ mile warm up by the time we all gather around 5:55. Tuesdays we are doing speed intervals, and Thursdays we are doing tempo runs. You don't have to do those work outs to come join us. Everyone is welcome.

Recovery Week: For those of you following the planned long routes, this weekend is a recovery run. Some of you may not need it, but I do encourage you to cut back, and give your body a chance to recovery. If you try to increase your long run every week from now until your marathon, there is a high probability you will get injured. Whichever plan you are following, you should have recovery runs built in.

Motivation: Looking for motivation? Now is the time when it is easy to fall off your training plan. The weather is hot. . . vacations are going on. . . the runs are getting longer. . . Don't lose your focus! I often find myself checking out the course map of my next race for inspiration and visualization. The Marine Corps Marathon took things even further by creating a virtual tour of all 26.2 miles. Take a few minutes and "run" along with your computer.

Ford's Colony - Early Entry Ends Next Week!

It is hard to believe, but the 2nd Annual Ford's Colony Race is just two months away. Registration has really picked up in July. In fact we have picked up eight runners in the last 24 hours. Many are repeats from last year, but we have several new faces as well, including a man traveling from New Jersey to race.

Price Increase: The 5k and 10k race entry fees goes up by $5 on July 15. This gives you one week to get registered and save. If you know you plan to run, go ahead and sign up right now!

Registrations: The race committee, Ford's Colony Golf Course, Dental Care Center, and all of our other sponsors are very excited to host the race again, and we hope all of the RMEC will put us on your running calendar. We are well on our way to another sell out, so don't delay.

Club Discount: Don't forget to use the RMEC discount code when you register (RMEC10). This code will take 10% off, and should only be used by club members, and their immediate family. We will monitor the use of this code. If you do not use it when you register, we are unable to refund the discount. If you are a race sponsor, please email us at runrmec@yahoo.com about your complimentary race entries.

New Fun Run: Don't forget that we added a new 1.5 Mile Fun Run this year. This un-timed event will allow families and kids to race like mom and dad and cross under the same finish line arch. All this while earning a special finishers award and getting their own race shirt. All participants must register, however parents in the 5k and 10k are welcome to jog along with their children without registering twice.

"Cash" Bonuses: Are you fast? Do you have a fast friend? Raleigh Running Outfitters has agreed to offer store gift cards for premium times in this years race. Individuals in each of the following categories can win a $100 towards any purchase at Raleigh Running Outfitters:

• 5k Men: 1st person to break 17:00
• 5k Women: 1st person to break 19:00
• 10k Men: 1st person to break 37:00
• 10k Women: 1st person to break 41:00

These are aggressive time goals, but can certainly be reached. Our hope is to set some impressive course records, so in the future we can offer bonuses for setting new records. There will also be gift cards offered to the winners of each age group category as well. Stay tuned for more details on these prizes.

Facebook: The Ford's Colony Race now has a home on facebook. If you are a facebook user, you can join our group by visiting us online. It is a great way to stay in touch with the race, and talk with other runners who are racing.

Volunteers: We had an outstanding group of volunteers in last years inaugural event. We are looking forward to another eager group again in 2009. If you are racing, please encourage your family to volunteer at the race. Remember, the reason you can race, is because someone else is not. Volunteers can sign up online as well.

So don't delay. . . get registered today!

www.fordscolonyrace.com

RACE REPORT: Sweaty Butt 50k #2

Submitted by: Ron Flemming

On the way home from God's Country, Frank mentioned that Sweaty Butt could be my next race. Being that I was still feeling the effects of God's Country, I pretty much dismissed the idea and that was about all that was said about it. Fast forward a week and I was starting to think about it.

I finally signed up the week of the race when I noticed there was only one slot left open. I had not gotten a lot of training in since God's Country, but I felt confident about my fitness level. However, I don't think there was anything that could have prepared me in such short of time for the trails at Umstead. I envisioned trails like Medoc and felt pretty good about how I could handle three loops of a Medoc 10-miler if I had to do it.

Umstead Park opened at 7am and by the time everyone gathered at the starting shelter, it was probably around 7:30 when we started running. Everyone brought their own aid, so there was aid at the start and aid at the halfway point of the 10.3 mile loop. It was a very nice cool start (cool for July 4th). Pretty much the entire race was under the canopy in the shade.

I ran the first loop alone, but passed and met tons of people along the way. The first ten miles went pretty smooth and well within my comfort zone. However what I noticed about the trails was that they were much more rugged than what I am used to. Rocks and roots everywhere and lots and lots of ups and downs.

After completing the first loop and making a stop to refill my water bottles and have a snack, I started on loop two still feeling comfortable. After about two miles I caught up with another Sweaty Butt runner named Dorothy. I ran with her for pretty much the entire second loop. I think she said she was training for a 100 miler!

At the 15 mile aid station, I was starting to feel the effects of the trails. My breathing was under control and I didn't feel like heat was a factor, but my feet and ankles were not enjoying it. I pushed through the next 5 miles taking some short walk breaks, trying not to overdo it. By the time I got back to the starting point, I had done about 20.6 miles and I did not want to continue. I had gone out there with the intentions of completing the 50k and as easy as it would have been to bail, I made myself continue even though the feet and ankles were screaming at me. Other than soreness, I didn't feel like it would be unsafe to continue.

About two or so miles into my third loop I crossed paths with Frank and he was almost done for the day. I was wishing that was me. I still had a good amount to go and my miles were getting longer and longer. At this point I was doing right much walking. I was getting really frustrated and there just wasn't anything that I could do to take my mind off the pain and what was ahead.

Getting to the halfway aid station for the last time was a slight mental boost, but the last five miles were just more of the same...very slow running and walking. Many times I questioned was it even worth it to be going through all this. At the time, the answer was 'no'. Even the thought of getting to the finish didn't make things better. But as we all know, thinking about getting to the finish and actually getting to the finish are two completely different things.

Getting to the finish was a huge relief. I think the best part was taking off my shoes and socks. I forgot to stop my watch until a few minutes after I had finished (time was the last thing on my mind), but I think the total trek was a little over a looong 6hrs and 50min.

So glad this one was over.

RACE REPORT: Sweaty Butt 50k

Submitted by: Frank Lilley

What a great way to spend the 4th of July! This year's Sweaty Butt 50k at Umstead Park in Raleigh didn't "show all its teeth" . . . but even a relatively "easy" day at SB is a tough run. This year the temperatures stayed in the 80s and the humidity was actually fairly nice. But all the usual rocks, roots and hills were still there. 100% single-track trails!

30 of us gathered at the shelter near the Harrison Road entrance to the park. After everyone got their drop bags and coolers squared away, Mike Day (the run organizer) gave a short pre-run briefing and we all headed off for our run.

Only a few of the hills are steep and none are long climbs, but Umstead Park will get you! I was surprised at the sheer number of people our there for a walk or run. All morning you were rarely alone. Bet I saw 50 people out walking their dogs. Not sure how many people were out on the trails we were running, but there were plenty. I love to see people outdoors enjoying themselves.

I came out planning to run 21 miles but was thinking I might do the full 32 miles. (the Sweaty Butt is three loops of about 10.3 miles per loop) Lap 1 went easily. Ran the first 5 miles with Stephen Lily and Jeff DeFour and his daughter Chelsea. Jeff and Chelsea were planning to do a single lap and Stephen was going to do two since he is going to run the Grandfather Mountain Marathon next weekend. For the first 5 miles we all stayed together, catching up and just have fun with each other's company. Near the aid station, Stephen moved out in front of our group and slowly pulled away. After the aid station, I also picked up the pace some and went out by myself.

Lap two started getting hard after about 3 more miles. I kept doing my usual walk / run, here walking the hills and running the flats and downhills. But Umstead started to win! I just "ran out of gas" . . . But I was still having fun and enjoying being out there.

Saw two snakes today - both small brown snakes . . . like ring-necked snakes without the ring! Not sure what they were. Also saw the weirdest nest of bugs. I saw what I first thought was several bumble bees flying around a hole . . . but on closer inspection I realized these were really beetles! When flying I would swear they were bumble bees!

The winner of the 50k passed me as I was maybe a mile before my second lap ended! He was flying! I kept waiting for the second runner, but they never showed! Since Connie was coming up to the lake for the 4th, I had to leave before everyone finished.

I especially wanted to be there when Ron Fleming finished his first ultramarathon! I saw Ron as he was maybe 2 1/2 miles into his third lap. He said the heat wasn't getting to him, but the hills, roots and rocks were taking their toll! Ron called as I was on the way home to tell me he finished! A hard but satisfying day! Welcome to the "dark side" Ron!

Special thanks to Mike Day and family for putting this even on. The Days did the planning, manned the aid stations AND had ice cream and Popsicles for everyone!

Click here to view Frank's Photos

RUN RSVP: 4th of July!

I know many of you have 4th of July plans, so it may be a small group on Saturday. Once again, I can not attend the run, so it will be BYOB unless someone can bring fluids. Special thanks to Russ for doing this last week.

Following the Marine Corps training plan we will run either eight or 11 miles this weekend. This is a one mile increase over last week. If you are not able to run at least eight right now, try to get on schedule. It is much easier to catch up now, then it will be when the runs are 16+ miles.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: TBD @ Tracks, and a Water Fountain @ 7.4
• Weather: Forecast
• Routes: 7.2 Mile; 11 Miles

Note: I did not have a 8-mile route that compliment the 11-mile option. I had to use a 7.2 mile one instead. You can easily add the extra .8 miles at the end, or do the loop off Iron Horse like the longer route.

Please print and review the routes. Some people got lost last weekend. To see directions click on "Tools" and then "Route Notes". You can copy-and-paste these, and then print them if needed. The run will start at 6:30 from the Harris Teeter. If you want to start earlier, include that in your comment.

Next week we start at 6:00 am.