August 26th Race Results

Wanted to send out congratulations to several RMEC members who raced this past weekend.

HIGH COUNTRY HALF MARATHON: Congrats to Ron Fleming who continues his assault on tough races. He ran a 1:30 half marathon at the High Country Half Marathon on Saturday. This course shares much of the Grandfather Mountain Marathon roads, and climbs 1,467 feet. He placed 7th overall.  RESULTS

WARRIOR DASH:  Congrats to Amber, Jon, and Dennis for completing the Warrior Dash this weekend. Dennis CRUSHED the race by placing 26th out of 5,810. WOW! That gave him 2nd in his age group.  Jon places 3,688th with a time of 52:09.  Amber was right on his heels with a 52:39.  Great job everyone!report. Can't wait.  RESULTS

RALEIGH 8000:  The RMEC had a good showing at the Raleigh 8000 in both runners and volunteers.  I am unbelievable grateful to all of the Rocky Mount people who traveled to Raleigh to volunteer.  Selfishly I had been looking at the Raleigh forecast not realizing how dangerous it was becoming at home.  Major thanks to William, Jeff, and Ursula.  I completely understand those of you who were not able to help, and hope everyone suffered minimal damages.

On to the race. . . Brian Lankford and Patti Miller both took 3rd in the Master's Division! Derek Hurdle ran a 35:38 taking6th in his age group despite back pain.  Levi placed 12th in the same age group with a 40:28.  Brandie Ghiloni and Alane Floyd completed their first 8k with a 1:12:06.  Greg Delbridge place 5th in his age group with a 37:59.  Eric Ghiloni also completed his first 8k with a 54:20.  Jeff Hartney escaped the cost and was able to win his age group with a 32:46.  All things consider, a heck of good day for the RMEC!  RESULTS

Golf Club at Rocky Mount 5k & 10k

The RMEC has 75 members in 2011.  Right now 47 of those members are not registered for the Golf Club at Rocky Mount 5k & 10k.  As a club, we represent a majority of runners in Rocky Mount.  This is one of our two club races.  We need you and your families participation.  We are almost at 200 runners, and about 90% of where we were last year on this date.

If you do not have other obligations on September 10, please sign up to race or volunteer.  We encourage kids to race as well in the 1.5 Mile Fun Run.  Club members and family can save with the code "RMECMEMBER".  We do track for any abuse.

Help us plan better, and sign up today!

Medoc Meltdown Results

Below arre the official, but unaudited results for Saturday's Medoc Meltdown 50k. If anyone sees an error Frank made, just let him know and he will correct it.

Lap Time

Elapsed Time

Tot Miles

1

2

3

4

1

2

3

4

Total

1

Dukes, Bryant

34.4

1:42

1:38

1:29

1:34

1:42

3:20

4:49

6:23

6:23

2

Stromberg, Greg

34.4

1:22

1:22

1:45

1:56

1:22

2:44

4:29

6:25

6:25

3

Lupton, Henry

34.4

1:27

1:38

1:53

2:04

1:27

3:05

4:58

7:02

7:02

4

Keane, Bill

34.4

1:37

1:51

1:56

1:56

1:37

3:28

5:24

7:20

7:20

5

Swendsen, Vincent

34.4

1:46

2:04

2:12

2:14

1:46

3:50

6:02

8:16

8:16

6

Rickard, Pam

34.4

2:10

2:06

2:25

2:33

2:10

4:16

6:41

9:14

9:14

7

Colee, Andy (a)

34.4

2:34

2:34

2:38

2:03

2:34

5:08

7:46

9:49

9:49

8

Hayes, Terry (a)

34.4

2:36

2:42

3:01

2:18

2:36

5:18

8:19

10:37

10:37

1

Sackaroff, Jeff

25.8

1:32

1:29

1:42

1:32

3:01

4:43

4:43

2

McRostie, Kenny

25.8

1:57

2:01

2:04

1:57

3:58

6:02

6:02

3

Lieb, Daniel

25.8

2:00

2:16

2:43

2:00

4:16

6:59

6:59

1

Kennan, Kyle

17.2

1:27

1:27

1:27

2:54

2:54

2

Wilcox, Brian

17.2

1:28

1:39

1:28

3:07

3:07

3

Lord, Liz

17.2

1:28

1:50

1:28

3:18

3:18

4

Wingfield, Scott

17.2

1:28

1:51

1:28

3:19

3:19

5

Conty, David

17.2

1:32

1:49

1:32

3:21

3:21

6

Walsh, Mike

17.2

1:36

1:45

1:36

3:21

3:21

7

Wilkins, Lauren

17.2

1:48

2:05

1:48

3:53

3:53

8

Ennis, Jenn

17.2

1:48

2:05

1:48

3:53

3:53

9

Anderson, Joey

17.2

1:48

2:05

1:48

3:53

3:53

10

Akers, Bianca

17.2

1:48

2:05

1:48

3:53

3:53

11

Surrette, Amy

17.2

1:48

2:05

1:48

3:53

3:53

12

Kinker, Ruthie

17.2

1:57

2:24

1:57

4:21

4:21

13

Washburn, Alicia

17.2

1:57

2:26

1:57

4:23

4:23

14

Wollenburg, Chad

17.2

1:57

2:30

1:57

4:27

4:27

15

DeFour, Jeff

17.2

1:57

2:36

1:57

4:33

4:33

16

Shingleton, Jon

17.2

2:01

2:35

2:01

4:36

4:36

17

Shingleton, Amber

17.2

2:01

2:35

2:01

4:36

4:36

18

Ghiloni, Eric

17.2

2:01

2:35

2:01

4:36

4:36

19

Bennett, Arthur

17.2

2:01

2:35

2:01

4:36

4:36

20

Scott, Sharon

17.2

2:10

3:33

2:10

5:43

5:43

21

Scott, Ricky

17.2

2:10

3:33

2:10

5:43

5:43

1

Willey, Ralph

8.6

1:28

1:28

1:28

2

Forrester, Michael

8.6

1:37

1:37

1:37

3

Kuglitsch, Linnea

8.6

1:43

1:43

1:43

4

Kuglitsch, Jeff

8.6

1:43

1:43

1:43

5

Stutz, Shannon

8.6

1:46

1:46

1:46

6

Munson, Beth

8.6

1:46

1:46

1:46

7

Hinshaw, Dave

8.6

2:00

2:00

2:00

8

DeFour, Sharon

8.6

2:00

2:00

2:00

9

Tillery, Mary

8.6

2:13

2:13

2:13

10

Smith, Janet

8.6

2:23

2:23

2:23

11

Kerr, Jeannie

8.6

2:23

2:23

2:23

12

Rickard, Tom

8.6

2:33

2:33

2:33

13

Herman-Gidens, Scott

8.6

3:33

3:33

3:33

14

Campbell, Supatra

8.6

3:33

3:33

3:33

Also running: Caroline Forrester, Henry Forrester, Ursula Forrester, Brandie Ghiloni, Ethan Ghiloni, and Lucas Ghiloni

RUN RSVP: Saturday @ 7:00 am Medoc Meltdown

This weekend group run is at Medoc Mountain State Park.  The park is about 30 minutes from Rocky Mount, and easily reached via I-95.  Over 60 runners are expected to join Frank as we romp through the wooded park.

• Where: Saturday, 7:00 am @ Medoc Mountain
• Supported: Yes
• Weather: Forecast
• Routes: Medoc Loop

If you have been looking for a change of pace, this is your weekend!  Medoc will literally change your pace.  This really is a lot of fun, and a great way to try something new with your train. 

The park opens at 7:00, and the run starts at 7:25.  Please bring your own fluids to carry with you.  Bug spray is also highly encouraged too.  You may want some dry clothes to drive home in.

If you cant make Medoc, but plan to run at the Teeter, you can post here as well about your running plans.  Thanks!

Race Volunteers

Hello RMEC!  We are looking for some help from our club members (and website lurkers).  There are several races coming up where volunteers are needed.  As a person who participates in local racing, you really should find at least one race a year to "pay it back" to the running community by volunteering.  Of course you can pick any race, but here are some options we hope you will consider:

Raleigh 8000: 
This race is now just 10 days away.  I realize it is in Raleigh, so I know it is difficult for the RMEC to help.  If you can, we would love your help:

• Wed 8/24 - We are stuffing packets at the Sawmill Tap Room from 6:00 pm until 8:00 pm.
• Friday 8/26 - We are doing packet pickup at Sawmill Tap Room from 11:00 am until 9:00 pm
• Saturday 8/27 - We still need about a dozen volunteers on race day.

If you would prefer to run, please do.  I think this will be a fun first-time event, and am still try to get a last week boost of runners.

Golf Club at Rocky Mount 5k & 10k:
This is an RMEC event, and one of the easiest options to volunteer at.  It is local, it is a short race, and it is on a self contained race course.  You will be done in time to still grab a breakfast biscuit on the way to your football game.

• Thursday 9/8 - We are stuffing packets at the RBC Building from 5:00 pm until 7:00 pm
• Friday 9/9 - We are doing packet pick locally (TBD) from 11:00 am until 6:00 pm
• Saturday 9/10 - Counting Scott and Michael we have four volunteers signed up so far.

I also strongly encourage you to bring your kids for the Fun Run.  This is an extremely family friendly event.  It is safe and the kids run is first.  We would love to have 50 kids show up this year.  For $10 they get a race shirt, dog tag medal, and post race food.  Cant beat that price!

Medoc Trail Races:
This is the signature event of the RMEC.  One of the main reasons people love this race so much is the volunteers.  You can read the race reviews to confirm this.  Our volunteers are smart, friendly and fun.  This is a challenging race to cover from a volunteer standpoint.  We honestly need people to sign up early so we can coordinate the details.  If you are not running, please support the RMEC and volunteer.

• TBD - We are stuffing packets at the RBC Building not sure when.
• Friday 10/14 - Course Setup (all day) & Packet Pickup 4:00 - 8:00 pm at Medoc
• Saturday 10/15 - We will take as many hours as you can give.

Medoc really is a blast yo volunteer at.  It can make for a long morning, but you will be so glad you did.  Just ask past Medoc volunteers and they will confirm this.  Plus you can a free entry in the Medoc Rerun.

You can sign up online at all three races to volunteer.  Please help us out.  With 70 members and 200+ Facebook fans we should be able to knock the ball out of the park!  Thanks everyone!

Enfield Peanut Gallery 10k Run

* PRESS RELEASE *

YOU CAN BE FIRST in more ways than one. Join us for the Enfield Peanut Gallery 10K Run (or the 1K Fun Run) on Saturday, October 1, 2011. The sleepy little town of Enfield is gearing up for some major high energy activity. The 10K is the town’s first major running event and it will coincide with the Annual Enfield Peanut Festival. Awards, t-shirts and medals will be given to the top finishers. Runners are invited to join us for live music, great food and even a free yoga class to stretch out those tight hamstrings after the race.

Founded in 1740, Enfield, North Carolina, is a picturesque rural community in Halifax County. At one time, the town held the distinction of being the world’s largest manufacturer of raw peanuts. Nowadays, the sleepy rural town is experiencing a rebirth. The Roanoke Valley Lodge, an entertainment and arts center, is under renovation. Jennie’s Beans and Buns, a funky café hosting art shows and live music, opened six months ago. The gracefully renovated Bellamy Manor Bed and Breakfast opened three months ago and Yoga Magnolia, a Hatha yoga studio, just opened its doors in June 2011. Runners will enjoy the quiet beauty and heritage of this small rural community and the running route will be full of blooming cotton fields and majestic pine forests.

To view the Enfield Gallery Route click here.  Runners will meet downtown at Jennie’s Beans and Buns Coffee Shop at 116 Dennis Street in Enfield. The October 1 race starts at 9:30 a.m., but registration opens at 8 a.m. If runners register before September 15, the 10K run costs $25 (after 9/15/11, the entrance fee is $35). We will also be holding a 1K Fun Run. The fee is $5 for the Fun Run (after 9/15/11, the entrance fee for the Fun Run is $10).

Runners can access an entry form at several sites: you can register online at Run the East or you can get a hard-copy entry form at www.thelodgeatroanokevalley.com or go to the town’s site, www.enfieldnc.org. For more information about the 10K run or the Peanut Festival, call 877-233-4562. Hard-copy entry forms can be sent to 307 West Franklin Street, Enfield, NC 27823. If you pay by check, please make checks payable to Glass Bead Productions, LLC.

RUN RSVP: Saturday 4/13 @ 6:00

Sorry for the delay. I am away from a computer so I am posting grimly phone. The weather has really improved, so it is a great morning for a long run. Because I can't pull up a new route from my phone, please plan to use the route from last week. If anyone can provide fluids please post a comment, otherwise it is BYOB. Happy running!

RUN RSVP: Saturday, August 6 @ Teeter

It is still horribly hot.  I know nobody likes to wake up early on a Saturday, but you will be glad you did when you are done.  We are starting at 6:00 am once again.  I will make sure to have ample fluids, but really need everyone to RSVP so we have the correct amount.

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes: 6.67 Mile

I know it gets boring running the same routes, but in this heat I would rather keep everyone close to fluids, and close to each other.  You can add our subtract from the route as needed.  Do it three time for a 20 miler (if you are crazy enough).  Arrive hydrated!

Runners. . . Yeah, we're different

Another fun blog post from last year that I thought I would share again for the new crowd.
Adidas really has never made it to the front of the pack with their running shoes, but they have always had great ads. In 1999 and 2000, Adidas created some fantastic ads that captured the true uniqueness of the endurance runner. I would bet that most of you can related to almost everyone of these ads. . . well, maybe except the last one. Special thanks to Charles Hayden for hosting these pictures on his site.

• Pop-a-squat
• Band aides
• Vaseline
• Stroller
• Bibs
• Snot Rocket
• Fishing
• Hills
• Off Road
• Stretch
• Changing Room (mild warning)

See you on the roads everyone!

Surviving the Summer

It has been a while since I put some "running tips" on the blog. After three ugly runs in the heat I thought it was time to share a few. These are not "expert opinions" pulled from another site. This is just my two cents. . .

Body Glide: In the summer time your running gear is likely soaked at the end of a run. When this happens your clothes stick to your skin and you can get chaffing. Body Glide is the best option out there to put on before a run in the areas that may get chaffed. This includes your chest, your feet and toes, your crotch, your rear, and your inner thighs. You may not realize you are getting chaffed until it is too late. Once the shower hits your body after the run. . . you will know it!

Shoes and Feet: Sweat runs down your body and into your shoes in the summer. That squishy noise you hear while running is not the ground. . . it is your socks and shoes. Use body glide (see above) to reduce any chance of blisters. Be sure to use technical socks too. Wet cotton socks can tear your feet up on long runs. If your shoes are soaked after a run, loosely ball up newspaper or paper towels and shove it in the shoes. This will help them dry quickly. You may need to change out the paper later in the day if they are really wet. This will also help with the smell of your shoes.  Additionally I recommend rotating shoes in the summer. You don't ever want to start your run in wet shoes.

Clothing: Leaving your running clothes filled with salty sweat for a period of time will a) cause your clothes to stink, and b) cause they to dry rot. The easiest solution for this to me. . . get in the shower with your running clothes! Rinse them out, and put them on a hanger to dry. They still need to be washed like normal, but this will get the salt out, and make them last much longer.

Shower: I suggest taking your post run clothing in the shower with you.  It will wash out the salt and sweat that will create odor and break down the fabric.  Rinse them out and hang them to dry.  Of course you still need to wash them, but this is much better than letting the soak in sweat for a few days.

Body Inspection: Many of you are beginning to ramp up your miles. You need to pay attention to how your body feels after the run. If you have a small blister after 10 miles. . . how is that going to look after 20 miles? If your favorite running top chaffed you on a tempo run. . . how will you handle it on race day? If your calf muscle is cramping at mile 12 . . will it make it to mile 26? You need to pay attention to these small problems now and correct them. Maybe you need to put more Body Glide where you got the blister. Maybe that running top is not a good race option. Maybe you need to stretch your calf a little more before and after your runs. The bottom line. . . correct potential problems now. Once a small problem begins big, it can completely derail your training.

Rest: The heat and humidity can make you feel like you are moving backwards. Not to mention we are all adding miles to our week. Don't forget that rest and recovery are critical to any race training. This doesn't mean to eat a gallon of ice cream while doing couch palates, but taking a day to let your body heal and repair your muscles will go a long way to your long term success. If you are constantly falling short on your workouts, it is time to take an extra day of rest.

That's my two cents. . . take it or leave it! Anyone else, please feel free to share your own tips and suggestions.