RUN RSVP: Saturday 7:00 am @ Teeter

Note that the time has changed to 7:00 am for this weekend.  It is too dark right now at 6:30 to start a big group run and still be safe.  According to our long run schedule, we will have route of 4, 8 and 12 mile option.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4-Miles, 8-Miles, 12-Miles

The weather will actually be colder than last weekend.  It will be 37F at 7:00 am and only 42F by 9:00 am.  Another great chance for a race day dress rehearsal.  Dress in layers, and drop them as needed.

Please post a comment if you plan to run.  There will only be enough fluids for those that RSVP.  You are welcome to leave clothes at the tracks, but please remember to pick them up after the run.

Good luck to everyone racing at the Spinxfest, and also at Marine Corp.  We look forward to hearing about your results. 

RACE REPORT: Cyclecross

Submitted by: Eric Seale

RMEC members: Are you looking for some off season ‘cross training’? Want to increase your anaerobic threshold? Like how you feel like a kid when running trails? Well, here is your answer: Cyclocross. Go ahead, Google or YouTube it. Here is a starter YouTube link.  Warning, they guy is odd – probably from doing too many cyclocross races and suffering brain damage from oxygen deprivation!

I had heard about it for years, had lots of friends at Cannondale race it and watched videos of world championships, but had not tried it until last weekend. I competed in event #2 on the calendar in Raleigh on Sunday as a CX4 racer – which is supposed to be the beginner level. I finished 58th of 64, and because it is a timed race (30 minutes for my race) I only managed 4 laps where as the winner did 5 – but he never did physically lap me, they just told me I was done as I was so far behind there was no reason for me to go around again.

A cyclocross race can be ridden on a modified road bike or, as in this series, sometimes they allow mountain bikes as well. It is a great spectator event as the laps are usually between 1.5 and 2 miles on a circular lap course in a park or field where one can see different parts of the course from one vantage point. Most of the big events have a beer garden. They take place rain, snow or shine, the season is typically October to February, a course has a minimum 200 yard straight to start and then it has lots of turns, obstacles, and hills and takes place on mud, sand, grass, rocks, gravel, dirt, pavement and sometimes staircases. Sound like when you were a kid on your first two wheeler playing at the back of the yet to be completed neighborhood? Now imagine all those things your Mom’s told you not to do on your bike at that time… and now you CAN! The big difference… when you go anaerobic after 10 seconds, and stay there, you have lung burn for a LONG time after. When you are no longer a kid it takes a while for that to go away, BUT, IF it hurts.. it HAS to be good for your conditioning, right?

I think the best way to get you fired up for this is to describe the first lap as I remember it. And since I was suffering from severe hypoxia after the first 200 yards, my memory probably isn’t to be completely trusted. Anyway, you start from a standing, mass start. I made the mistake of starting from the back of the pack, which I won’t do again. I did a reconnaissance lap in the 15 minutes between the end of the previous race and the start of mine and thus wound up in about row 7 on the start line. I had to work around a bunch of slower starters, suffered burn out and they all passed me again anyway. Oh, well… I will know more for next time. You ready? Here we go..

Instructions, anticipation, man, some of these guys have 5 gallon buckets for thighs, I think I am going to get smoked, OK, there is another fat, guy with skinny, hairy legs, gotta beat him…whistle blows, jump on the pedals, sprint, clip in the second foot, pull, push, pedal harder, sprint, dodge, pass, get passed, repeat, dodge, dodge, sprint. Up the incline, now, brake, 90 degree left, watch that wheel, wow, that guy is close, hey! Don’t cut me off! Oops, sorry, just cut about 10 people off, ha ha!! Sprint down the decline, 90 degree right, dodge that rider, ramp up the curb, whoa!! Too fast, airborne, land, hit the brakes, HA! Hit that guy, Hey, who just hit me?! Pedal, pedal, into the trees, pine straw, too fast, brakes, uh oh, sliding, not stopping, look out! Pile up ahead, go to the right, got around it, 110 degree left turn, can’t see, too much dust, very loose dirt, sliding, choking, gagging, coughing… hey, was that my lung? Can’t breathe… is it the dust or that my lungs can’t get enough air? Must be the dust, I CAN’T be THAT out of shape, it has only been 500 yards?!

Concentrate, pedal, up through the woods, dodge, pass, get passed, getting passed much more often than I am passing darn it, onto grass, off the curb back on pavement, sprint, 120 yards, up the curb, on grass, lock up the brake, slide through the 90 degree left, 20 feet, 180 degree right, duck! Under the Cedar tree limbs, quit running into me!! Miss the mud, 10 feet, 90 degree left, off camber on grass sloping away left to right, don’t dig a pedal into the slope, accelerate! Brake! 180 degree turn up the hill, sprint, 25 feet, 90 degree right, up the hill, 90 degree turn, loose dirt, don’t fall, I said quit running into me, oh, sorry, just hit the guy ahead in the turn around the tree, sprint! 40 feet, Crazy spectator leaning over the course tape waving a really loud cow bell in my face yelling at me to GO GO GO!! What does he think I am trying to do? I can’t help it if my tongue is getting in the way of my wheel! Quick right, quick left, down a grassy hill, whoa! Lock up the brakes, 180 degree right, back up the hill, wait, only half way up, 180 degree left! What? In the middle of the hill? OK, downhill, build speed! Off the curb, on pavement, sprint, 20 feet, left, back up the curb and airborne!

NO BRAKES in mid air, land, brakes, 90 degree right turn, pedal, pedal, pedal, speed, passed again, what am I doing to be so slow?! Off the curb, pavement, 20 feet, asphalt transition onto dirt/gravel maintenance road, airborne again, gotta stop that, can’t steer or stop in the air, land, pedal, pedal, right turn off the path on onto the embankment, down, brakes, sliding, back up the embankment, on the maintenance road again, sprint, brake, down the embankment, 90 degree left, back up to the maintenance road, double track, dirt, gravel, sprint, 20, 25 mph, oops, too fast, wheel washing out in gravel, foot dab, whew saved it, darn passed by a couple more, pedal, pedal, OK, completely winded and only half way around the course, pedal, pedal, wish I had some water, sweeping left, jump that water gulley, made it, no puncture, too fast again, 90 degree left, lock up the brakes, sliding, made it pedal, now up hill, drat, wrong gear, stand, pedal, push it, ha! Passed you back, Er, not so ha, feeling like I could puke.. ok, forgot to eat, nothing there, HA again. 90 degree left off the gravel, onto sandy dirt, pedal, 30 feet, 180 degree right. Whoa, wash out, foot dab, back on the pedal, ped- hey, thanks for running into me dude, what did he say? Sorry or Sucker? Can’t hear too well, too much blood pumping in my ears, good news is that blood is still pumping, not dead, pedal, accelerate, top of the rise, down into the woods, pine straw and dusty again, pass that guy, yes!

NO! too fast, in the roots, almost a nose stand! Turn, darn, he passed me back, go get him.. I think I can, I think I can, nope, I can’t, legs.. feel.. like.. lead.. pedal, pedal, out of the woods, on grass, brakes, 90 degree left, down hill, faster, go, go, sweeping 90 degree right, sprint, sweeping 90 degree right, OK there are the obstacles. Now, easy… right foot out, swing behind seat, step through the gap between the left foot on the pedal and the bikes, now, grab the frame, unclip left foot and jump down, alright, no face plant, pick up bike, keep moving, jump, run, jump the second, what was that? Oh, cool Noah and Heather cheering! Smile, don’t crash in front of them!!!

Jump back on the bike, gotta look cool, ow! hmmm, that hurt, need more padding or better aim next time… pedal, sprint, accelerate, up the hill on the grass, hard 90 degree left, down the hill, 90 degree left, 90 degree right, over the wooden bridge, 90 degree right, pedal, 90 degree left, down hill, on the flat grassy ground, pedal, sprint, 90 degree right, off the curb.. uhm, concrete curb in the GRASS? What? Pedal, the hill climb you can do…gasp. nope, you can’t, off the bike, run up the loose dirt, run, run, trip, quick! Use the bike, catch yourself, OWW! Holy smokes that hurts, pedal into my calf… that will leave a mark! Good news, pain in my lungs is worse than my leg, maybe they will cancel each other out, positive thoughts, good, good. Back on the bike, pedal through the chicane, right, left, sprint, 90 degree right, 20 feet, 180 degree right, 10 feet, 90 degree left, 10 feet, 90 degree left, 15 feet, don’t hit that fence, 180 degree right, 10 feet, 90 degree left, chicane, right, left, down the hill, don’t crash, don’t crash, made it, 90 degree left, oh no, off camber, too fast, sliding, whew did not crash, pedal, up hill, 45 degree right, 45 degree left, up the grass, onto the pavement, 90 degree left, sprint, over the start finish line, lap 1 done, can not freaking breathe, must rest, oh, no you don’t, not going to let you pass me now!! Pedal sprint…

So, what do you think RMEC? Are you ready to go? You have to admit that it sounds like being a kid again. If you look at the photo, I am really smiling in the picture. And, yes, the kid passed me when I crashed into the tape lining the course twice in 60 feet on lap 3, which was about 90 seconds after this photo was taken after the hill climb.

Anyone have some property with sand, grass, mud, hills, concrete, gravel, and doesn’t care if we make a course there? I promise to till in any yakking I do! Free compost! ;-)

More October Results

I am a bit behind on race results.  I am sure I have missed several.  Remember you can always write a race report to share on the blog.  It can be just a paragraph, or something longer.  Whatever you share with me, our members always enjoying reading.

On October 16, Elizabeth Fuson completed what was her first half marathon last weekend in the Cannonball Run Half Marathon. This Greensboro race is now in it's seventh year and drew an impressive 418 finishers. Elizabeth finished the race with a 2:08:54. Congrats Elizabeth. That is one heck a a debut!

Last weekend, Tracy Hicks headed to Myrtle Beach to race in the Inaugural Myrtle Beach Mini Marathon. This even would have the same "flatness" on the race held in February, but would be a new and unique point-to-point course. This looked like the perfect tune up race for the Richmond Marathon. Tracy completed the race in 2:08:20, and earned one of the coolest (and largest) medals I have ever seen.

Briank Lankford was also racing last weekend in the Run for Healthier Babies 5k. This Grand Prix series races once again brought out a talented field. Brian had to fight through some pain to finish the race, but still posted a 19:09 and took 3rd in his age group. One week prior, Brian also raced in the Great Pumpkin 5k where he placed 5th over all with an incredible 18:45! This was good enough for an age group victory!

2010 Medoc Results

I am about a week late, but still wanted to get this posted.  Congrats to everyone who completed the Medoc Trail 10-miler. We once again were blessed with perfect weather. This year eight members from the RMEC raced. Our first finisher was John Clark (aka Teddy Cheetah) finishing in 1:17:09 and in 10th place. Just one minute and one place later Kevin Boudreau finished in 1:18:20. John took 1st in his age group, and Kevin took second in his.

Abraham Cox (1:22:55) and Ted Lord (1:23:18) were the next to arrive and both cracked the top 20 and placed third in their age groups! Rounding out the RMEC men can Larry McKeel with a 1:36:49, and Eric Seale with a 1:41:49. Larry knocked a minute off of last year's time. This was Eric's longest foot roace to date (which will change in two weeks).

On the women's side, Ursula Forrester place 28th among all women with a 1:44:38. This was run just six days after the Steamtown Marathon. Jeannie Kerr added another trail race to here resume finishing in 52nd with a 1:55:25. Great job ladies!

On the Marathon side, only one RMEC member took on the challenge of the marathon. Amber Poole finished the challenging triple loop course in 5:55:35. Amber has now joined a very small group of RMEC runners who have run the Medoc Trail Marathon (Brent, Dave, and Eric). Great job Amber!

Special thanks to the club members for volunteering on race day. We know it is a lot of time and effort that you sacrifice to help us out. I speak for Frank, Scott and Ron when I say thanks to: Steve, Russ, Charlotte, Jon, Ashley, Julian, Yvonne, Ted, Liz, Dennis, I am sure I missed somebody. If it was you. . . thank you too!

RACE REPORT: Steamtown Marathon

Submitted by: Ursula Forrester

Okay, so I've technically been a marathoner for almost five years. Because..... if one finishes a marathon within the allotted time, you are a marathoner. If you traverse the distance whether you run, jog, skip, walk, hop or crawl (or a combination of these) and you cross the finish line, you are a marathoner. Basically, if you run an official marathon race and have an official finishing time, you are a marathoner. But somehow, I didn't feel (truly) like a marathoner until now.

The Steamtown Marathon on 10-10-10 was my 7th marathon. It is a point-to-point marathon running from Forest City, PA to Scranton, PA. Some of the reasons this race sounded appealing are that it is mostly downhill, the course is very scenic, including a few miles of rails to trails paths, and the field of runners is reasonably sized (capped at 2,500 runners). Plus, it was held on 10-10-10. The date alone just sounded too cool to miss. We also received goofy email updates weekly from the Asst. Race Director guaranteed to make you giggle (a bonus!). But the main reason to run it is because other club members were going to be there. Eight of us from the Rocky Mount Endurance Club traveled to Pennsylvania and ran the race. Having fellow running pals there to share the pre-race, post-race, and travel experience makes it that much better.

Going into this race, I definitely had my eye on a specific time goal. I had high hopes of running this one (indeed "racing" this one) and trying to achieve a time I should be able to if properly trained and healthy. I wanted to break the 4:30 barrier. That's 27 minutes faster than my previous best, but I thought is was "doable." My training went along very well. I checked off a successful 18-miler and then a good 20-miler too. I was feeling good (and not injured...but shhhh...don't mention that -- don't want to jinx anything). The week before the race I slept well, ate smart, and felt mentally prepared. On race morning, I wore what felt like a good outfit and the weather was perfect. 34 degrees at the start. It was a cold, beautiful, sunny autumn day.

We climbed aboard a LACKAWANNA school bus just after 6:00 a.m. to make the 45 minute trip to our starting point. We were greeted by super excited, enthusiastic cheerleaders from Forest City High School as we exited the bus. They handed us each a purple "good luck runners" ribbon. Nice touch. I discovered the school mascot was the FORESTER. Painted on the gym wall was "Forester Pride: Winning isn't everything but the will to win is everything." It was a "sign." I was optimistic it would be a good race. After doing the usual pre-race prep and hanging out inside the gym, I headed out to the starting area with Eric and Steve 5 minutes before race start. I wore my yellow running skirt, red RMEC shirt, gray headband, and black/red MCM visor. Plus, I started out with an over-sized sweatshirt on too.

One of the biggest downhill grades was in the first mile but it was short. Short and steep. We were warned multiple times in race communications prior to the race NOT to bank time on the early downhill portions of the course. If you did, you'd regret it because the quad pain would be so great late in the race. So, I had this in the back of my mind. My strategy? Just run comfortably. Don't push the pace on downhills, but don't hold back. It seemed silly to walk on steep downhills (indeed, it would have been), but I considered it. Instead, I decided I would try to walk :30-1:00 minute of each mile (at least in the beginning)....incorporate intentional speed walking breaks. For at least the first 90 minutes, I did walk once every 10 minutes. My splits over this portion of the race were all in the 9:00/min mile range (two of them sub-9:00!).

I dropped my sweatshirt at Mile 4. I was plenty warmed up although it was still very cold outside. One thing that makes this race so attractive and memorable are all of the small towns you run through along the way. People were always out cheering. The crowd support was wonderful. In fact I even remember a couple of dogs barking too as if to cheer for us! It seemed they all had a bank in town too with one of those digital displays showing the time and temperature. Nothing like getting the temperature update along the way. Since Halloween is approaching, there were lots of cool decorations. One of my favorites was the witch attached low on a pole coming into one of the towns (around Mile 5). She was "smooshed" into the pole and the sign read "BEWARE OF LOW FLYING WITCHES." The leaves were optimal too with the fall foliage coming alive. In one town, I could see leaves on the road in the distance. It almost didn't look real. Bright yellow and orange leaves scattered across the road beneath a canopy of trees lining the street and in between the shadows cast by the trees. It would have been worthy of a photo.

This is the first time I've run a marathon without my camera. I've transformed into a somewhat minimalist runner. Besides running clothes, shoes/socks, gloves and a visor, I only had my race bib (including timing chip) snapped onto my race belt, my iPod, GPS watch, and three gels in my pocket. But OHHHH... what awesome opportunities for terrific photos in this race. I only wish I had some of them. One piece of feedback I gave the race committee was "more photographers on the course." I only saw two photographers until I reached the finish line. And one of them wasn't ready (fiddling with his camera). Bummer! That was the one guy stationed on the trails part of the course. Oh well.

I checked my watch at the 10 Mile point. I was at 1:33. Hmmm...not bad. So, could I reach 20 by 3:06? Well, probably not, but wouldn't that be nice? I checked my watch again when I reached the half-way point. 13.1 miles in 2:02:35! Wow! I only have one half marathon time faster than that. But could I run the second half that fast? No, I was sure I couldn't. But I was motivated not to let myself down. I wanted to make the second half respectable. My legs would be getting more tired and tight. I would have to push harder. As long as I felt I could still push, I needed to do that...keep pushing myself. There would be more uphill towards the end of the race. If I can just keep going knocking off one mile at a time going at a decent pace, I knew I could finish with a good time. Just before Mile 18, there was a fluid stop. I took a cup of All Sport and walked about 20 steps. When I started to run again, I remember thinking that time was harder to get moving. Uh oh! My legs are tight...tighter than they felt at the end of my 20 miler. But, there's no other option than to keep pushing. Only 8 more miles left....just take it one at a time. I was at 2:52:51 when I crossed the 18 Mile mat. Not too long after that we were back on some of the trails. I passed a volunteer around Mile 19 and he looked at me and said "Look at you. You're even running with a smile on your face." I responded "Why not? It's a beautiful day!" Plus, I already felt deep down I was going to have the best race of my life thus far. At 20 Miles, I was at 3:16. So, the second "10 miles" took me 10 minutes longer (a minute per mile). And I spent at least 2 minutes making a necessary potty stop, so it's okay. At this point, all that's left is a 10k. Only a 10k! It happens to be one of the hardest 10ks you'll ever run, but somehow thinking of it in terms of the smaller distance helps.

I realize soon that the under side of my arms are getting chafed. Oh boy, I forgot to put bodyglide there. Lucky for me, there was a medical aid table just past Mile 21. Hooray for vaseline! Funny story though -- a man at the table (another runner) says to me "You know that's Vaseline, right?" I reply "Yes, I do." as I apply it under my arms. I'm still wondering why he thought he was letting me in on some big secret. Wearing Vaseline to avoid chafing made sense to me. Maybe he thought I was using it as deoderant?!? Who knows! All I know is that it spared me further chafing. And it was worth the 30 seconds I lost.

The next few miles were just about moving forward at the best pace I could muster. I had taken two gels at this point, tried to drink the electrolytes on the course regularly and I choked down two half bananas during the race (all in an effort to keep up my energy and try to ward off cramping). Ahhhh...dreaded cramping! It's terrible. Anything but cramping. Between Mile 23 and Mile 24, there was a decent hill. I was running up it at first but quickly realized I (1) was teetering on cramping in my hamstrings and (2) could just about walk up it as fast as I run up it. So, I started marching up the hill while deliberately breathing deeply. Halfway up, I look over at a runner passing me and realize it's my neighbor and fellow club member, Jeanette! Oh my! We've each run 23+ miles and here we are meeting up on the race course. Amazing! She continues on powering up that hill at a steady pace. Once I'm near the top of the hill, I began to run again. Eventually I catch up to her. I thought to myself whether I try to stay with her or just continue on. I chatted for a moment, then opted for continue on. My rationale was that at this point in the race you can't predict what will happen. It's best if we stick with our individual races.

I keep running as fast as I'm able. Every time I check my watch my average mile pace is between 10:30 and 11:00. I just can't seem to push any faster. Once I pass the Mile 25 marker I can feel my emotions starting. I'm fighting the urge to cry. I'm counting down the distance in tenths of a mile remaining. I know I will finish under my goal time. I feel more twinges of cramping in my calf muscles. I'm talking to myself. Actually, it was more like "yelling" at my muscles to CUT IT OUT! NO CRAMPING! It's the last mile and I'm going to make it! just the last .2 left. I see John on the race course at this point, which is cool because I knew his wife had to be close behind me. I'm trying to still run it in as fast as possible when my toes cramp. UGH! Are you kidding me? Nooooo!!! I keep going but gingerly. I cross the finish line in 4:21:19 with my arm raised up in celebration. I'm handed water, a silver blanket, and awarded my finisher medal. And right there at the end of the finisher shoot is Ryan to give me a congratulatory hug and pass me his phone with Michael's number already dialed. Then I see Dave and Derek and I hear about Eric and Steve finishing too. And Jeanette did finish right behind me. In fact, once the official results come out I realize her chip time was only 5 SECONDS slower than mine. We ran almost the exact same time.

When I finished I was crying. One of the volunteers asked if I was okay. YES, I am. I'm GREAT! I'm HAPPY!

It was AMAZING! UNBELIEVABLE! Emotional! I finally RAN a marathon in a time I thought I should be capable of achieving. I finally did it! It was hard but it felt so good. I feel, more legitimately now, like a marathoner. Yes, I am a marathoner.

So, now that I've somewhat recovered, what's next? I decided. It will be the City of Oaks marathon on 11/7/10. I've never done a piggyback marathon but decided to give it a try. We will see what happens. Thank you Steamtown Marathon for a great race experience!

City Of Oaks

I am hearing some buzz from people in the RMEC that they might be doing the City of Oaks Marathon or Half Marathon.  I wanted to throw this out to the group just in case anyone else is interested.

The race is held in Raleigh on November 7, 2010.  It starts at 7:00 am on a Sunday.  Being so close to Rocky Mount you don't need to worry about travel or hotels.  The course is a great course which highlight both the City and also portions of Umstead.  Not only that, the team at Raleigh Running Outfitters puts this on.

If you can't run, but would like to see how a marathon runs, please consider volunteering.  You will find additional information online.

RUN RSVP: 10/23 Saturday 6:30 am @ Teeter

According to our long run schedule, we will have route of 4, 10 and 20 mile option again.  If you are running Richmond or OBX and doing a three week taper this would be you last long run.  If your taper is longer you might already be done, and if it is shorter you will do it next weekend.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4-Miles, 10-Miles

The weather will be cold!  In fact it will be 39F at 6:00 am and only 46F by 9:00 am.  This may sound bad, but it is actually a perfect for your marathon training.  Think about what you plan to use on race day.  Dress in layers, and drop the layers during your run (just like you will on race day).  Bring gloves, a hat, an old tee-shirt. . . this is a dress rehearsal for race day.

Once again I am using a 10-mile route that can be doubled for anyone running 20 miles.  I made two new routes.  They use most of the same roads, but go in a reverse sequence.  Please review the routes before the run, and print directions if you need them.

Please post a comment if you plan to run.  There will only be enough fluids for those that RSVP.  You are welcome to leave clothes at the tracks, but please remember to pick them up after the run.

The Great Medoc Rerun of 2010

SIGN UP TODAY!

WHAT'S THIS ALL ABOUT: Once again we had a fantastic group of volunteers at this years Medoc Trail Races. Any time a person volunteers, this means they are unable to race. The Medoc Rerun was created to give those volunteers, and anyone else who is interested a chance to do the race, and earn some schwag! Once again we have extra Medoc items that we need to get rid of. As part of your Rerun entry, RMEC members and friends will be asked to pay our cost to get any items. So, for those of you who could not make it to Medoc Trail Races or were volunteering, here is your chance to run.

WHEN: Please join us for the Medoc Rerun on November 27th. 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! We plan to start at 8:00 am., but you are welcome to start early or late.

COST: So, how much does it cost?

• Just Run: FREE
• Medal: $5
• Medal + Shirt: $15
• Medal + Shirt + Vest: $25

DISCOUNT CODES: If you volunteered, you can take $5 off the cost using the code "IVOLUNTEERED". If you were a paid registered runner and did not run, you can use the code "IMISSEDIT" to waive your fee. We are a small group, and we will monitor any abuse of these codes.

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 am expecting 40-60 runners. . . maybe more.

WHAT IF I CANT MAKE IT?: The Rerun is based on the honor system. If you can't be there on 11/28, you can still earn a medal and finisher's vest. Sign up like everyone else, but indicate you will not be there on the Rerun date. This way we will set aside your "goodies".  (This is for RMEC Members only.  We are not mailing items, or arranging pickups)

RACING AND RESULTS: You may be wondering if this is a "race". The answer is "not really". If it was, we would call it the "Rerace" instead. You are welcome to run this as fast or as slow as you like. We will ask people to time themselves (BYOW) and write down your time when you finish. We will post results on the RMEC blog, so if you do run fast you will have something to brag about :-)

SCHWAG:

• SHIRTS: The 10 Mile shirt is orange and the Marathon is black. We really do not care which shirt you get, but those running the marathon get dibs on the black shirts first.
• VESTS: When you register you have the option to add a finishers vest to your order. You must run at least 10-miles to take a vest. These are first come, first serve as well.
• PINT GLASSES: We have a limited number of Medoc pint glasses left as well. We will sell these for $5 a piece at the Rerun. Only one per person. Once again, first come, first serve. So arrive early if you want a glass.

SUPPORT: This run is a FA-style event. If you need support, bring it. If you need a drink, bring a bottle. If you don't know where you are going, grab a park map. If you need a bathroom, go at the shelter or hold it. We will bring left over gels, gummy bears, and a cooler of Gatorade, but your support is 100% your responsibility. We do kindly ask that runners not take extra gels home with them after the run. These will get used at group runs and other races.

WHY CHARGE ANYTHING?: Keep in mind, you can come do the Rerun for FREE. The only cost is for those who wish to take home some of the race schwag, and we are actually under charging. Remember that the RMEC is a non-profit organization. Any proceeds collected from the Rerun go directly into the 2011 Medoc race budget, and also help us to make a contribution to the park.

WAIVER: Be sure to review the Rerun waiver when you sign up. This is 100% a "run at your own risk" event.

SIGNING UP: To simplify the process, we are using Eventbrite to register. The manual approach we took last year became too time consuming and difficult to manage. This means you will have about $2 processing fee (sorry about that). To sign up go to this link.  We have limited sizes, so the earlier you sign up the better.

Taper Madness

About a dozen of runners raced in the Steamtown Marathon or the New River 50k a few weeks ago.  There are still lots of runners from the RMEC that have a fall marathon in your near future.  We have runners doing City of Oaks, OBX, Marine Corp, Spinx, and Richmond.  Everyone of you are either in your taper, or about to start one.

The taper truly is a period of recovery, but not a period of rest. If you think you can sit around and do nothing, you will not have a successful race. Here are some tips and suggestions about how to handle your taper, and what to expect.

Cramming: Remember in school when you used to cram for an exam the night before the test? This does not work in marathoning. Trust that your training has prepared you for race day. Don't try to cram in a bunch of hard workouts leading up to the race and think it will be the key to your success. Your body truly needs to recover and repair right now.

Long Runs: Yes, your are in your taper, but you should still have at least one more "long-ish". For most of us, this run should not exceed 15 miles. For many of you it will be closer to 10-12 miles. Take the run easy and relax.

Quality Runs: If you have been doing speed and tempo runs, don't stop. You should however reduce the intensity and the amount each week leading up to the race. If you have not been doing speed or tempo, do not start now. You do not want to introduce new training techniques this close to your race.

Cross Training and Weights: Just like speed and tempo runs, if you currently cross train and/or use weights, you need to reduce the intensity and frequency. Remember, you are letting your entire body taper. Just because you are running less, does not mean you should lift weights and bike more. Everything is tapering.

Diet and Nutrition: Over the last month, you have burned a lot of calories. In your taper period everything slows down. As a result, you may start to put on a few pounds if you do not monitor your diet. That Friday night heavy pasta dinner is fine when you were running 20 miles the next day. The chicken biscuit at Hardees was a nice reward after your long Saturday run. Just remember that you are not burning it off like you once were. Don't go on a diet, but do be aware of what and how much you are eating.

Shoes: Some people recommend getting a fresh pair of shoes before your marathon. Most running shoes are good for 300-400 miles. You should have a general idea of how your shoes are doing. If you plan to get a new pair, do it now. You will want them broken in and ready on race day. I would also recommend getting the same pair that you did your 20 miler in (assuming you had not major issues). Go with what has been proven to work for you.

Trying Something New: Over the next three weeks you will be read and hear lots of tips, tricks, and suggestions. It will be enough to drive you crazy. This is not the time to try something new. If you normally run in a heavier cushioned shoe. . . stick with it. If you always train with GUs. . . don't change to shot bloks. If you never stretch before a run. . . don't stretch for 30 minutes before your race because you are nervous. GO WITH WHAT GOT YOU THIS FAR.

Sleep: It is never easy to do, but get your sleep. Start going to bed earlier every night. This is especially true the week before the race. With fewer miles getting logged, your body may not be as tired as it normally is, so it will take longer to fall asleep, but you should at least try.

The "Madness": You will hear runners use the term "taper madness". For nearly 20 weeks you have been focused on ramping up your miles and building endurance. Now that things are backing off, your mind has time to wander and focus on other things. Like. . . Why does my knee feel funny? Am I getting shin splints? That 5 mile run was hard. . . how can I run 26.2? Did I pull a muscle? All of this is normal. You are having the same doubts and excitement as everyone else. Welcome to the madness!

Packet Stuffing Night

RMEC, I need your help!  Tomorrow starting around 5:30, we will be stuffing the race packets for the Medoc Trail Races.  We need 6-8 people to help with this job.  It is easy to do and goes by quickly.  This is the biggest race we have ever done, so having volunteers is important!

This time it will be just a little bit different.  We have some great race bags donated by Halifax County.  They are a bit different, and will not fit as easily in a box.  They are more like a shopping bag with a handle on the top.  Instead of putting the bags in boxes, we will try to runs some rope through the handles, and string 10-15 bags together.  Once they are strung, we will take them to the U-Haul.  This way we don't have to load them up the next day.

Please post a comment if you can help.  We will use the RBC main building once again.  Thanks!

1. Michael
2. Ron
3. Arthur
4. Ralph
5. Elizabeth
6. William
7.
8.

RACE REPORT: New River 50k

Submitted by: Ron Fleming

I had pretty high expectations going into the New River 50k. I thought my training in the past couple of months was going to yield big things. However, I had been dealing with some nagging soreness in my right calf since the weekend before Golf Club. I didn't run for two weeks leading up to the New River 50k just to let that heal, but managed to get in some biking, elliptical and swimming. The day of the race, it seemed to be a non-issue.

I started the race running with Scott and Liz. We just could not stop talking about the views we were getting. A foggy morning made for some very cool views of the trail and rocky river. The race started off pretty cool, in the high 40's I believe. Once the sun burned through the fog and the skies cleared it became very warm.

The race started in Fries VA. The first 5 miles were along the New River. We came to an aid station where we had a half mile out and back to the aid station and then crossed the river to start a 10 mile run along Chestnutt Creek to the 16 mile turn around point near Galax. I stayed with Scott and Liz for a while, but never really felt good. Typically after a few miles of warning up, things fall into place for me. That never happened. I never felt like I had my legs and never had confidence that it was going to be a good day. Around mile 12, I started having some GI issues and backed off the 9:00 pace and Scott and Liz moved forward. After toting those GI issues around for a couple miles a bathroom was sent down from the heavens and I was able to put that behind me, hoping that would make things better.

On my way to the mile 16 aid station, I finally met Scott and Liz headed back towards the finish. They both seemed to be doing really good. I arrived at the aid station, had a piece of a turkey sandwich and some other snacks. I removed a shoe and sock and lathered up a couple of toes with petroleum jelly as I could feel a blister coming on.

I knew I wasn't "feeling it" that day, but was not really prepared for what was about to happen. I started making my way away from the aid station and out of the blue was getting pain in the outside of my left knee and started developing a limp. I met Ted making his way to the aid station and then not long after that, he was on my heels and he slowed down to speak and then moved forward. Shortly after, I met Frank making his way to the aid station. Both Ted and Frank were in good spirits. This knee pain ultimately shut me down. It wasn't that I had gone out too fast and that my legs were shot, it was just that I couldn't run because of the knee. I could walk it off for a few minutes and then resume lightly running for literally just a few seconds until it came back. To top that off, I turned on my iPod for the first time and it was stuck on one song and would only play 20 seconds of that song and then repeat.

I had about a mile-long self pity party after the 16 mile aid station, but then made up my mind to just suck it up and enjoy the scenery. I pretty much walked the last 15 miles from the turnaround to the finish. The scenery was so incredible, I was not about to let myself have a bad time out there. So many other runners that passed me could see me struggling and offered all sorts of support, from verbal encouragement, to fluids, electrolytes, salt and ibuprofen. It was such a friendly and supportive group of runners on the course.

I felt so weird after finishing. Usually after finishing a distance race, my mind and body are completely exhausted and hurt. Not this time. I had walked for so long that my body and legs felt fresh (compared to a normal finish) except for the nagging knee pain I experienced, which wasn't really an issue when walking...only running. I thought I was going to escape post-race soreness, but boy was I wrong. Today (Monday), I definitely feel like I covered the distance.

For anyone that is reading this far, I assume you might have some slight interest in increasing your race distance, doing a 50k or participating in some smaller local, off the beaten path races. If you ever want to run a race further than a marathon, the New River Trail 50k is your race. It is flat. Very very flat. It is a trail, but it is not technical, there are no roots and loose large rocks. It is packed gravel and cinder for the most part. The scenery is fantastic. I will be very surprised if I ever run a course that is more scenic than that one. The course and supportive group of people at this race will make it an excellent choice for you to try something different. I expect I will be back next year.

My hat is off to the other RMEC runners that finished Saturday. They had wonderful races and I was happy to be there to share that with them.

2nd October Weekend Race Results

What a BIG weekend of racing for the RMEC.  I will try to hit everyone, but will apologize in advance if I missed you.  I will start with the race closest to home.

Run for Autism:  The RMEC silver streaks continue their onslaught of the local 5k/10k racing scene.  Ashely Bass ran a 17:07 taking 7th overall and 1st Masters in the Run for Autism this past Saturday.   Brian Lankford ran an equally impressive race finishing in 18:19 and taking 16th overall and 2nd in his age group.

In most local 5ks these times would be top three, but Brain and Ashley are acing in events that are part of the Second Empire Grad Prix Series, so the competition is always strong.  It is still nice to see two RMEC Masters running "high school" quality times.  See complete results online.

New River 50k:  At the same time that Brian and Ashley were running a 5k, we had another group running a 50k at the New River 50k Ultra.  This flat out-and-back course has been described by all runners as absolutely beautiful.  Liz Lord ran a steady pace and was the first to finish from the RMEC with a time of 5:02:02.  This was good enough to be the 16th overall woman.  It shoudl also be pointed out that this was Liz's first Ultra. . . and she had never run a marathon!

Eight spots back from Liz were Scott Wingfield and Ted Lord who finished with a time of 5:12:59.  Scott and Ted swapped places several times in the last stages of the race before finishing together.  This was also the first Ultra for the two of them.

Next to finish was the ultra vets from the club.  Ron Fleming ran strong for the first 15 miles, but then felt his body telling him it was not going to be a good day.  It would have been easy to pack it in and call it quits, but Ron pushed through and still managed a 6:18:49.  Frank Lilley had concerns when he realized the cut off for the race was seven hours.  He was thinking it was a 7:30 cut off.  This meant Frank would need a PR to finish the race. . . and that is exactly what he got!  Frank finished in 6:57:06.  A new PR and another Ultra under his belt.

Complete results are available online.  Great job everyone!felt

Steamtown Marathon:  Eight members of the RMEC traveled to Scranton Pennsylvania to race in the Steamtown Marathon.  Hoping to take advantage of a fast course and cool weather, the RMEC did not dissapoint.  John Batchelor wanted to join the sub-3:00 club of the RMEC, and he was successful.  John finished in 2:58:35.  This was 57th overall and 4th in his age group.  Both are very impressive considering the 2000 runner field.

Derek Hurdle was next to cross the finish line with a 3:10:31.  This was Derek's second time qualifying for Boston and a new PR.  I expect his time would have been a bit quicker had he not run over 50 miles in the Blue Ridge Relay a few weeks ago.  Dave Lavely was right on the heels of Derek when he finished with a 3:14:32.  This was not only another BQ for Dave, it was also a marathon PR.

Ryan Bullard was only minutes behind Dave when he crossed at 3:17:04.  Keeping with the trend of the RMEC, this was also a new PR for Ryan.  Eric Pate has been fighting off freak (non-running) injuries during his taper, but showed no signs of problems on race day.  Eric broke four hours for the first time finishing with a 3:59:48.

Steve Cooper had some GI issues early in the race that had a big impact on his pace.  It would have been easy to have quit, but that is not Steve's nature.  He had to make some pitstops in the race and still finished with a 4:16:46.

The ladies of the RMEC were the next two to finish.  Although they never saw each other in the race, the posted chip times that were only four seconds apart.  Ursula Forrester knocked 36 minutes off of here Marine Corp PR when she finished with a 4:21:19.  This was the race that Ursula knew she had in her.  Jeanette Batchelor had been quietly training over the summer.  Each week running farther and faster.  In her marathon debut she posted a 4:21:24.  Heck of a way to start marathoning!  Full results are online.

Great job to everyone in the RMEC.  Nice to see we are off to a great fall marathon season.  If you add up the endurance races this weekend, we had 11 PRs posted!  I look forward to many more great races in the coming weeks!  Please share your race reports.

RUN RSVP: Saturday 6:30 @ Harris Teeter

Another great week of cool temperatures. Hopefully you are all feeling the benefits on your long runs now.  We have lots from the RMEC racing this weekend (Frank, Scott, Ron, Liz, Ted, Dave, Derek, John, Jeannette, Ursula, Steve, and Eric) so there may be a smaller group tomorrow morning at the Teeter.

According to our long run schedule, we will have route of 4, 10 and 20 mile option.  Some of you likely have a long run, and others (those running the Spinx Marathon) are beginning your taper. 
Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4-Miles, 10-Miles

Because we are expecting a small group, it did not make sense to set up a 20-mile route that required three different water stops.  So if you need to do 20 miles, double up on the 10-mile route above.  This way you will hit the fluids four times.

Regarding fluids. . . we have had an issue over the summer with trash, cups, bottles, and shirts being left at "the tracks".  I am guilty of this myself.  Please make certain that whatever you take to the tracks needs to be picked up.  I normally try to get by and pick things up when we are done, but I am not always there.  The family who lives there was kinds enough to not only let us use their driveway, they built a table for us to use as well.  Please do your part to keep this clean for them.  Thank you!

Please post a comment if you plan to run.  There will only be enough fluids for those that RSVP.  I am going to rest my knee this weekend, so I am not running.  I am happy to put fluids out in the morning, but if someone else would like to take care of this it would be appreciated.  Remember, we are starting at 6:30 now to allow for some extra sun light.

Dash for Cash Teams

The RMEC is putting together multiple teams for the 2010 Reindeer Dash for Cash in Greeville.  This is a 5k and 10M race that is held on December 5th at 1:00 pm.  It is one of the rare afternoon races, and is easy to get to from Rocky Mount.  Right now I expect 20-30 at least from the RMEC to race.

Both courses are very flat, and very fast.  It is a great place to set some new PRs.  When you race on a team, it is just like any other race.  We all will run the full distance, but they will take the top three times of your team to create a total time.  Each team is made up of 3-5 runners.

My strategy for the RMEC is to build multiple teams for men and women.  I have asked the race director about creating an awards category for Women Teams and she is looking into it for us.  I know there will be other all women teams as well racing. 

For each race (Men 10M, Men 5k, Women 10M, Women 5k) I would like to have an "A" team that will compete to win.  It only needs three "fast" runners, so we can fill in with different people.  My goal is to spread out the RMEC runners so we can field as many teams as possible.  You pace and your experience does not matter.  This is about getting out, having fun, and meeting new people. 

So if you run a sub 6:00 pace or a 15:00 pace you are welcome to join in.  I will make some recommended teams based on who signs up so we can still remain competitive.  If you plan to run, let us stick you on a team.  It can't hurt, and you just might win an award!

Please post a comment if you are interested so we can try to assemble the teams.  Here are the names that have shown interest so far.  Remember, that everyone is welcome to join in.

10-Miler Men:

1. Derek Hurdle
2. Michael Forrester
3. Cliff Amos
4. Kevin Boudreau
5. Mike Barnhill (Tentative)
6. Dennis Crossen (could also do 5k)
7. Ron Fleming

5k Men:

1. Ashley Bass (Tentative - could also do 10M)
2. Brian Lankford (Tentative - could also do 10M)
3. John Batchelor
4. Eric Ghiloni
5. George Mount

10M Women:

1. Kinnie Pruden
2. Tracy Proctor
3. Carolyn Beam (Likely - could also do 5k)
4. Ursula Forrester

5k Women

1. Alane Floyd
2. Mary Frances Bush (Tentative)
3. Brandie Ghiloni

I may have missed a name or two above mistakenly.  The hope is that after the race we can all go by Starbucks, Moe's, or Chico's to celebrate after the run.  With a 1:00 pm. start, we will still be home before the sun sets.  Should be a fun time!

Early October Results

The RMEC had a few members sneak off last weekend for the Lake Royale Triathlon. This sprint distance event is one of the last of the season. The "ever-shrinking" Eric Seale took his new lean swimmers body to the event on last weekend and finished 77th among all men. His strongest leg was the bike portion where he average 18.9 mph, but Eric's run times are dropping every week. After the swim and the bike Eric posted a solid 32:50 in the run. Overall, Eric placed 7th in the Clydesdale division.

Following the mold of Eric, the "ever-shrinking" Brad Kerr also took on Lake Royale. Months of not running from an injury has forced Brad into heavy cross training. This showed up in his swim and in the bike leg where he averaged a solid 17.7 mph. Overall, Brad finished 8th in his age group.

Brian Lankford also decide to sneak in a quick race over the weekend when he drove down I-95 to compete in the Selma Railroad Run. Despite a field of just 114 runners, it was pretty stacked at the front. Brian ran a 6:02 pace on his way to a 18:43 5k. This was good enough for 6th overall, and second in his age group. It should be pointed out the 47 year old Brian was second to a 40 year old.

Kinnie Pruden was also racing a Tri this weekend at the HalfMax Championship.  Poor water conditions turned the event into a biathlon instead, so the race began with a 56 mile bike ride, where Kinnie posted an amazing 2:36:15 averaging 21.5 mph.  The hard push on the bike made for a challenging run, but she was still able to finish with a strong 2:26:47 half marathon time.  In total she finihed in 5:08:03 and 34th in her age group.  Don't let the place fool you.  This was a qualifying event for Nationals, so the field of competitors was stacked!

 
Great job everyone! As always, please let me know when you race so I can get it on the blog. Your running performances is a big motivator to others. Better yet, I always love a race report. It can be one paragraph, or a short story. . . if I can copy-and-paste, it makes thing easier for me.

Best of 2010

RMEC, our club needs five minutes of your time.  This is really important and easy to do.  I honestly hope all of you will take the time to help us out.

Endurance Magazine is a free regional magazine.  If you have never picked one up you should.  They are doing a Best of 2010 poll with 100 questions.  Several of these questions could directly impact the events that we are involved with.  100 questions sounds like a lot, but you don't have to answer them all.  Some of these you actually may not have an answer actually.

VOTE FOR THE BEST OF 2010

Here are the questions that interest the RMEC:

1) Best RUNNING SHOE SELECTION
Raleigh Running Outfitters - Raleigh NC

7) Best CUSTOMER SERVICE
Raleigh Running Outfitters - Raleigh NC

9) Best OVERALL retailer - Running
Raleigh Running Outfitters - Raleigh NC

13) Best TRAIL Run event
Medoc Trail Races - Roanoke Rapids NC

14) Best 5K Run Event
Golf Club at Rocky Mount 5k - Rocky Mount NC

15) Best 10K Run Event
Golf Club at Rocky Mount 10k - Rocky Mount NC

16) Best 10 MILER Run Event
Medoc Trail 10 Miler - Roanoke Rapids NC

17) Best HALF-MARATHON Event
Roanoke Canal Half Marathon - Roanoke Rapids NC

18) Best MARATHON Event
Medoc Trail Marathon - Roanoke Rapids NC

20) Best OVERALL Run Event
Medoc Trail Races - Roanoke Rapids NC

21) Best SPRINT Triathlon Event
Tri Roanoke Valley - Roanoke Rapids NC (Help Halifax out with your vote!)

35) Best ONLINE EVENT REGISTRATION WEBSITE
Medoc Trail Races - Roanoke Rapids NC

37) Best POST-RACE Experience
Medoc Trail Races - Roanoke Rapids NC

38) Best EVENT T-SHIRT
Medoc Trail Races - Roanoke Rapids NC

39) Best EVENT MEDAL (We BETTER win this one!)
Medoc Trail Races - Roanoke Rapids NC

40) Best EVENT AWARD
Medoc Trail Races - Roanoke Rapids NC

42) Best PLACE TO RUN (trail)
Medoc Mountain State Park - Roanoke Rapids NC

44) Best PLACE TO RIDE (trail)
Medoc Mountain State Park - Roanoke Rapids NC

47) Best PLACE TO HIKE
Medoc Mountain State Park - Roanoke Rapids NC
 
Now, please don't feel you have to vote all of the items above. We don't want to cheat the poll.  If you do feel our races are worthy of the vote, then put us down.  If there are better races that you feel are more deserving then vote for them.  Regardless vote!

Nearby Recommended Race Options

PLEASE POST COMMENTS ON YOUR PLANS

Good morning RMEC! If you are reading this later in the day then good afternoon or good evening. I wanted to do a post about some upcoming area races. There are several races that are personal favorites and some others that are new and nearby. New races need the support of running clubs like the RMEC to succeed. After starting four races in the past five years, I like to try to help other independently run races see the same success that our races have had. I will start with those. 

10/23 American Tobacco Trail 10 Miler: This out-and-back 10-miler is on the same trail that we ran in the Tobacco Road Marathon. Don't let the word trail scare you off. This course is on a wide, flat, hard packed cinder trail. It is every bit as fast as road, but easier on the legs. Last year drew a crowd of 300 runners, 60% of which were women. The race has two separate starts for men and women which encourages more women to race. Registration is open now, and will sell out soon.

11/06 Picasso Run: This is a new race held in Roanoke Rapids. I am really excited about the course they have picked out. First of all, the race is a 10k. This is a distance that is becoming harder to find. Second of all the race is a perfect blend of roads and trail. Mile 2 through 4 take in the historic Roanoke Canal Trail. This is the same trail used for the Roanoke Canal Half Marathon. These are fast trails and should allow for quick times. I highly encourage you to register for this inaugural race and to enjoy a fall morning in Roanoke Rapids.

11/20 Nash Street Mile: Contrary to the race name, this another new 10k that is only 25 minutes away. This race will be held in Wilson, and is not direct by the same group who did the recent half marathon. The race course is very flat with only a total elevation change of 108 feet. The race starts are the Wilson County Library and then runs in the neighborhoods just beside Nash Street. It does have lots of turns for a 10k, but the course should have virtually no traffic concerns.

12/05 Dash for Cash: This event is not new, but it is another great independently run race. The race is held annually in Greenville and has a 10-Miler and a 5k. The 10-Miler is the signature race and has grown every year of the race. It is also a very fast and very flat course. If you are looking for a 10-Mile PR, this is the place to get it! Another thing I really like about this race is the start time and location. It begins at 1:00 p.m. on a Sunday at the Greenville Town Commons. They take advantage of the cool December weather with an afternoon race. This gives runners time to go to church and still be home in time for dinner. I would love to see the RMEC take 40 people to this race. With a 5k option it is a perfect opportunity to appeal to both new and experienced club members!

01/15 Little River Trail Run:  The Little River Trail Run is held annually just north of Durham.  This single track trail race is put on by the Trail Heads.  For those race you should expect a well run, fun cold, and personal race.  A small group from the RMEC has run in this race several times, and they keep coming back.  Trail runners are just a little different. . . they have fun and enjoy the race.  That shows through in the 10 Mile and 7k race.  Both race sell out early so if you plan to run sign up soon.

Moving into next year, there are two events I want to draw your attention to. These are bigger events and run on a much larger scale. I ran both of these races last year, and left wanting to come back in 2011.

03/20 Tobacco Road Marathon: This race began last year and was a big success. It had a few kinks (parking, and minor crowding) but overall was very well done. The race is held primarily on the American Tobacco Trail. There are two out-and-back sections which may sound bad, but actually is one of the highlights of the race. This allows you to see other runners including your friendly RMEC members along the way. In 2011 they will give the half marathon a 15 minute head start to reduce the crowding issues from last year. I HIGHLY recommend the RMEC pick this race as our Spring marathon. Here are reasons the RMEC should run:

• A half marathon option makes it an option for more runners.
• Five and half months of training means everyone in the RMEC could participate.  Even if you run/walk the half marathon.
• Cut off times allow all paces! The course closes at 2:00 pm, giving marathoners 6:45 to finish and half marathoner 7:00 to finish.
• No hotel required! We all drove up the morning of the race last year with no problems
• Friendly! See runners coming-and-going the entire race thanks to the out-and-backs.
• Unique! 20 miles on the tree lined trail is a rare race opportunity.
• Size! This race is big enough to feel special, but small enough to allow for a good experience.

Both races will sell out early. They did last year, and this year the event is even more popular. I seriously want to see this be the big spring race for the RMEC. I am already registered along with close to 500 others. Go ahead and sign up now. Get committed, set a goal, and run the race!

04/09 Tar Heel 10 Miler: This is another race that was a lot of fun the RMEC last year. First of all, running in Chapel Hill is beautiful. The race also has a unique finish when runners get to enter Kenan Stadium. Last year we had about a dozen do the race. Of the three 10M course mentioned in this post, this is not going to be the fastest. This race however will be the biggest and most exciting however. Another big perk to the race is the have a 4-Mile race as well. This is a great way for new runners to make a very gentle step up from a 5k, or for experienced runners to get an obscure PR.

I know there are lots of other great races around North Carolina. These are some that jumped out to me as one's that you should consider. We all love to run, but racing is that "carrot" that keeps us motivated. Don't waste these months with cooler weather. Get out there and have some fun!

RUN RSVP: Saturday 6:30 am @ Harris Teeter

Fall is finally here, but you would never know it based on the mid 90 temps we have been facing.  The mornings have been pretty comfortable if you get an early start.  I don't think anyone is racing this weekend, so hopefully there will be a good crowd running.  According to our long run schedule, we will have route of 4, 8 and 12 mile option.  If you are following that plan you all have a recovery week, or are in your taper.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4-Miles, 8-Miles, 12-Miles

The routes start slightly different, so please pay attention to where you are supposed to run.  There are two out-and-backs on the route as well, so you should see people often on the run.


As mentioned in the post below, PLEASE post a comment if you plan to run.  Ursula will drop fluids at the tracks.  We do not want to run out again. When you are running, please know your route. If you do not know the routes, please print them out! As always, it is critical that you arrive hydrated. Please RSVP below with your pace and distance. Remember, we are starting at 6:30 now to allow for some extra sun light.  See you all in the morning.