RUN RSVP: Saturday 02/27

Thanks to Frank's organization we had a big crowd for last Saturday's group run. I would love to see that continue this weekend. There are lots of people with marathon's coming up, so now is not the time to be skipping your long runs.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes (Shockingly, I actually plan to drop fluids)
• Weather: Forecast
• Routes: 4 Miles, 10 Miles, 14 Miles

I will be putting Gatorade at the tracks, but if you want something else, feel free to bring your own too. The forecast looks chilly, but still pretty good. It will we 33F at 7:00 am and 42F by 10:00 am. Don't forget your Body Glide if you are going long.

If you are not running Saturday morning, but still plan to run, post a comment and let people know.

Tar-Heel 10 Miler: Also, if you plan to race the Tar Heel 10M or 4M, better sign up now. There are over 1,600 registered. They just announced they are giving our medals for the 10M and the prices go up on Monday. This should push them to a sell out very soon.

So What are You Racing?

We are finally starting to thaw out (although there is still snow in the forecast). Last weekend nearly 30 runners came out for the group run. It sounds like racing season is getting ready to kick off! This means it is time for you. . . yes YOU, to get out on the roads and start joining us on Saturday mornings!

To help get people fired up, what races to you have planned on your upcoming race calendar. Be sure to include anything from a 5k to a triathlon to an ultra. We want to know. What are you racing?

Group Race? - Tar Heel 10 Miler

The RMEC always seems to have a great time when we travel for a marathon as a group. This takes a lot of planning and even more training, but it is always worth the effort. I started thinking about this and wondered, "why does it have to be a marathon?" So I was looking for an exciting, affordable, close race option and I came up with the Tar Heel 10 Miler.
The race is held on April 10 in Chapel Hill. There is a 10-mile and a 4-mile option. I think this is a great option for multiple reasons:

• Having a shorter distance just about guarantees everyone from the RMEC can race.
• It is easily driveable to Chapel Hill, and would not require a hotel stay (starts at 7:30 am).
• It looks to be one of the largest events in our area for 2010.
• It has lots of fun aspects that make the race unique.
• Several RMEC runners have already registered.
• Affordable entry fees. Only $45 for the 10M and $30 for the 4M currently.

This race has been run for a few years, but for 2010 they have really reinvented it. One big change is that you finish inside Kenan Stadium. I have never seem a race that does something like this. They also added a "college theme" to the race trying to encourage runners to represent their favorite ACC school. The "Crash the Party" contest will provide race numbers in the school colors for the top three schools represented. Just little stuff like this makes the race standout. And of course you get to run through downtown Chapel Hill which is a beautiful venue for a race.

So, who is already registered and who is interested? I would love to see the RMEC take 20 runners down. We could all run the race, grab a bite to eat, and head back to Rocky Mount. Who's in?

Medoc Trail Maintenance - March 20 @ 9:00 am

Several weeks ago, Frank had begun to organize a group to help with some trail maintenance at Medoc. This is the RMEC's way to donate race proceeds to Medoc Mountain State Park. By the giving of our time and with us purchasing the materials, we can ensure 100% of our contribution stays local which has always been our intent.

Below is an email from Frank about doing the maintenance. Even if you did not originally say you could be part of the volunteer group, you are still welcome and encouraged to help out.

Submited by: Frank Lilley

First . . . thanks to each of you for your interest in helping RMEC maintain trails at Medoc Mountain State Park. This is a great project for us and Medoc Rangers are soooo happy to have some help!

Friday, I met with the Medoc rangers and discussed how they wanted to set up trail maintenance plus we discussed plans for repairing the steep steps without railings on Bluff Loop Trail. The Plan. . . Essentially, we need to divide into four teams, with each team responsible for a trail section:

• Discovery Loop / Stream Loop Trails (~3 miles)
• Bear Swamp Trail / Dam Site Trail (~2 miles)
• Summit Loop Trail (~3 miles)
• Bluff Loop Trail (~3 miles)
• Link to Park Map

We could perhaps break this down into more sections if you all feel like that would be better . . . but maintaining a 3 mile section should take about 1 to 1-1/2 hours to maintain . . . pretty manageable for a single trip.

Everyone else can then join one of the section teams. Maintainers will be responsible for making sure their assigned section of the trail is in proper shape by making sure volunteers regularly walk (or run!) their section and trim / saw / move and police as necessary. During the growing season this needs to happen fairly often (3-4 weeks at the peak).

The Medoc Park Rangers would like to conduct a short training session to review details on how they would like trails maintained and to go over procedures like:

• checking in before you work
• emergency issues
• who to call when a big tree is down

So, let me know your #1 section choice assuming you are still willing to help . . . if you don't have a section preference I'll just assign you.

Regarding the steep steps on Bluff Loop, the rangers had developed a plan where we will build a series of platforms and steps, totally eliminating the "cut-in" steps that exist there now. RMEC has promised to donate Medoc Trail Race excess funds up to $1,000 to cover costs for the supplies. The park rangers will take the lead in stair installation, but RMEC has promised to assist where the rangers feels appropriate. Timing for this construction has not been determined but everyone wants the new stairs completed by early spring . . . if that ever comes! More on that later.

Rocky Mount Marathon / 50k / 1/2 Marathon

Submitted By: Frank Lilley

Announcing the 3rd Annual Rocky Mount Marathon / 50k / 1/2 Marathon - FA-Style.

The runs will be held concurrently at 8 am Saturday, February 20th starting and ending at the tennis court parking lot on River Drive in Rocky Mount at Sunset Park. The course is 100% on the roads and the Tar River Trail (blacktop).

In view of the cancellations of several races recently (the Sweetheart 5k and the Myrtle Beach Marathon and 1/2 Marathon among others), We have decided to have a race "FA-style." For those not familiar with a FA-style race (FA stands for "Fat Ass"). A "FA run" is a run with no timing, no aid stations or support, no certified course, no traffic control, no awards, no medal . . . no nothing! But no entry fees either!! Essentially, its a bunch of folks just getting together and running for the fun of running! We just ask three things . . .

• please let us know your coming
• we will have a waiver for you to sign before we start
• bring a snack we can all share . . . not much . . . and don't go to a lot of trouble. We'll use a park table under the shelter near the "frogs" and use that as a makeshift un-manned aid station. You will pass this station at ~ mile 6 and then again at 13.1. Don't leave anything there that you would be upset to lose if it were stolen . . . no one will be watching stuff!).

We plan to loosely follow the old Rocky Mount Half-Marathon / 5k courses. Detailed turn sheets will be available at the start and the course is marked with blue arrows sprayed on the roads.

While we do HOPE to have Gatorade available at the start/finish and at the 9 mile point, this might not work out, so please come expecting to provide and carry your own fluids. As the course is a figure 8 type course, you will pass your car twice. Plus we pass a convenience store just before the start / finish / mid-point.

Directions From the West

• Take US 64 East to Rocky Mount
• Take exit 467 Sunset Ave
• Go to second light and turn LEFT onto Sunset Dr.
• Cross US 301 Business
• Cross Tar River
• Take first road (no light!) on left (River Dr).
• Parking lot is on left about 1/4 mile. If that lot is full, please turn right onto N Taylor Street. You can park along the first road on left

Directions From the North or South

• I-95
• Take Exit 138 - Go East on US 64
• Follow above directions

For questions, please contact Frank! Thanks.

Congrats and Good Luck

Frank and Ron both took on the challenge that is Uwharrie this past weekend. If you are not familiar with this popular trail race, it is a challenging single track race that is largely uphill. There is an 8, 20, and 40 mile option. Ron and Frank both raced the 20-miler. With all of the snow and rain, the trails were flooded. They were so bad in fact, the timing volunteers had to be used on the trails at the stream crossing. So although there are no official results online, I can assure you that both Frank and Ron have logged yet another impressive trail race.

This weekend at least two RMEC members are racing at Myrtle Beach. It will be a cold race morning, but if the wind stays down it could be a nice run. Tracy H. will be racing the Half Marathon, and Dave will be racing the full. Dave will then participate in the bike races the following day. It should be a great weekend. Good luck!

Are You an Insider?

Raleigh Running Outfitters invites all of their customers who receive the RRO Insider email to a special sale this weekend. As a preferred customer you can shop this weekend for "insider" deals on everything in the store! The only catch is you have to be an insider.

To become an insider, go to www.raleighrunning.com and click on the blue button at the bottom left. This will keep you up to date with new shoe releases and special sales. his weekend they are offering the following to insiders.

• 25% OFF ALL Shoes, Apparel, Accessories
• 50% - 70% OFF Select Clearance Apparel

Shop three days: Fri, February 12 — Sun, February 14

Sale prices are only available during the three sale days and are only extended to subscribers of The RRO Insider. Be sure to provide your name and e-mail at checkout for verification of your preferred customer status.

Parking Map for Sweetheart 5k

For those running the Sweetheart 5k, below is a parking map for race day.

White Lake Weekend #2

For those interested in triathlons, this is not really news to you, but I wanted to make sure the RMEC was aware that the second weekend of the White Lake Tri is still open. Right now there are 61 spots left in the Half Ironman on Saturday, May 8th, and 226 in the Sprint on Sunday, May 9th.

This is a great event for those wanted to do a tri. It is an open water swim, but the water is as clean and clear as you will find. If you have been considering a tri, don't miss this one. You will have a great group of friends to do it with too. Cliff, Dave, Jeff, Kinnie, and Winslow are doing the half. Ryan, Abraham, Carol, Patti, Billy, and Eric are in the sprint. The previous weekend Steve and Eric are also doing the Half, and Arthur is doing the Sprint.

If you are looking for a tune-up tri, you should also consider the Roanoke Valley Sprint Tri. This event is only 30 minutes down I-95. The pool swim makes for a great first event. The race will be held on April 17th, which is the perfect amount of time before White Lake.

RUN RSVP: Saturday 02/05

It actually looks like tomorrow morning will just be cloudy. The current forecast shows 39F at 7:00 am. It drops to 33F by 10:00 however and says Snow. So if you get started early, you will likely have decent weather.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: No - drop your own fluids at the tracks
• Weather: Forecast
• Routes: 5 Miles; 10 Miles

Once again, please post your start time if you are not running at 7:00. Also be sure to bring your own fluids. See you in the morning!

Volunteers Needed!

Hello RMEC. Hard to believe but the Sweetheart 5k is less then two weeks away. Registration is going well, but we are very short on volunteers right now. If you are not racing, I could really use your help at the event. Parks and Recreation does a fantastic job supporting this race, but their staff alone is not enough. We need volunteers for the following:

Friday:

• Packet Pickup

Saturday 6:00-8:30

• Course Setup (5:30)
• General Setup (Food, Tables, Water, etc.)
• Packet Pickup
• Chip Distribution
• Registration

Saturday 8:00 - 9:30

• Course Marshall
• Aid Station
• Back-up Timer
• Chip Removal
• Finish Line Help
• Food Tent

Saturday 9:30 - 11:00

• Fun Run escort
• Awards Distribution
• Course pick up
• Clean up

Coordinating volunteers is not as easy as it looks sometimes. We have been fortunate to get RMEC members who understand runners, and also have been willing to sacrifice some of their time to allow others to run. We really count on people like you to make our local races successful. If you our your spouse can help, please sign up online as a volunteer as soon as possible, so I can build the volunteer plan, and get you the right size shirt. Also, please post a comment here if there are some specific tasks that you can help with. Thank you!

Blue Ridge Relay?

Well, it looks like the Palmetto200 Relay team will not have enough runners to pull together a team for this year. It does however seem like there is genuine interest in doing a relay. Another option that is a bit more local for us is the Blue Ridge Relay on September 17 and 18.

This is a popular relay event that has run for several years. In the past it conflicted with Ford's Colony, but this year they will be on different weekends. Learn more at the official website. Be sure to check out the details and course description.

We are not asking for any commitments yet, but lets use this blog post to see what interest is out there.