OBX Tip #2

You might think, “It’s too far, I won’t make it.” Or, “I’m so slow. I’ll be the last one across the finish line in OBX!” Or, “I haven’t trained enough.” Or, “I’ve trained too much.” Or (pick one), “I’m too…old, young, thin, short, tall, fat, bald.” Oh, the crises of confidence that hit in these final weeks before the marathon! They can be enough to keep you awake at night or make even a short training run agonizing.


But here’s the reality: You will finish! You won’t be last! About 98 percent of those who start marathons run, jog, or walk across the finish line. Your goal should be to make the trip as pleasant as possible. Miles of training help, but so does a good mindset.

Here are three tips for helping your mind take your body to the finish line.

Break up the total distance. For real motivation, create short-term goals that will give you a sense of accomplishment during the event, not just at the end. Avoid using the finish line as motivation in the first half or even two-thirds of the marathon, says Ethan Gologor, PhD, chairman and professor of psychology at CUNY and a past captain of the ING New York City Marathon Psyching Team. The finish is too far away to be useful and you might actually lose focus. Likewise, goals that are too close to one another—every mile, for example—will make the race seem endless and tedious, says Gologor. Exactly how you break up the race is up to you. (every five miles? every 10k? you choose!)

Take the focus off of your own feet by thinking about someone else’s. The best place to learn how and why other people are running. When you begin to doubt your own strength, imagine training with a new set of lungs from a transplant surgery. Or consider how motivated you would be if every mile you ran helped raise money for a disease that’s affecting your own child. These are the real experiences of runners who will be in the pack with you.

Give yourself a reason to continue. When a voice of self-doubt pipes up in your head, don’t take it to heart. Instead, recognize it by saying, “That’s the voice of self-doubt,” then exhale and picture it moving out of your head. It might help to replace the doubt with words of self-belief. Perhaps you need a statement of affirmation at the ready. You can create one. Mine is "My Medal, Hot Shower, Cold Beer"

RUN RSVP: 10/28 @ Harris Teeter

You trained all summer, so you know what it is like to run in the heat.  Tomorrow you get a chance to run in near perfect temps.  It will 48F when you start, and it will be 48F when you finish.  This is what we dream for on race day.  The precipitation on the other hand. . .  well that is not what we are looking for.  It is calling for rain the entire run.

Now, before you decide, "I'm not running if it's raining", think about race day.  Will you skip the marathon if it is raining?  There is a pretty good chance you could hit a day just like today when you run OBX. In fact the have had more than one year when it poured rain.  So set the alarm, get out of bed, and enjoy your taper.

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13.4 Miles (Easy to Modify) 

Again we have a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This continues to work well.  I have to start early again because of soccer games.  If someone can handle fluids, it would be a big help.
I used the "dead-end" route, which I really like.  Not because I like running to a dead-end, but because it keeps the group together.  As always, if you need fewer miles, just eliminate some of the dead-ends.

Once again, consider tomorrow a "dress rehearsal" day for your marathon or half-marathon. lay out your gear tonight.  Plan your pre-run meal.  Assume that it is raining on race day.  How would you prepare?

If you are starting your taper. . . enjoy it.  If you are doing your last long run. . . make it a great one! PLEASE COMMENT IF YOU ARE RUNNING.

OBX Tip #1

Advising you to think about your race may seem obvious—you’re probably thinking of little else at this point, perhaps even dreaming about it as well. But random thoughts are rarely useful. A better strategy is to intentionally create specific mental images of what you want to happen and then rehearse them. This tool, called visualization, can truly help you in your marathon, and should be on your agenda in the coming week.

You can visualize while you’re running or while you’re relaxing. Make a list of what you need to do to achieve your goal. The key is to picture yourself in the process of successfully negotiating the race course, not just finishing at your goal time. For most runners, a relaxed body, good running form, and an even pace are the keys to success.

No matter where you do your final runs, give yourself the same mental rehearsal. While you’re running, imagine people cheering for you, and picture yourself supported by your running peers. “Keep focused on what you need to do,” recommends running coach Mike Keohane. “Keep a nice tall posture, swing your arms and elbows, and lift your heels and knees.” When dealing with hills, think of that effort as not so much pushing or forcing the inclines, but moving easily over them.

Picture specific points on the course. If you don’t have access to the course, you can still prepare by reviewing the course description and maps online.  Identify landmarks, such as the Wright Brother's Monument, Nags Head's Woods, the Washington-Baum Bridge and others to help you break up the race into manageable chunks. Visualize yourself reaching these landmarks with your relaxed, efficient running form.

Imagine running through the tough spots. You can also use visualization to plan for less than ideal circumstances. Imagine your worst-case scenario, whether bad weather, falling, or hitting the “wall” at mile 20. You’re not actually in it yet, so use this time to put your disaster into perspective, and imagine yourself overcoming your obstacle and finishing strong.

Be aware of your thoughts on race day. On the morning of the race, take a few moments for meditation. Find a quiet space to sit and observe thoughts as they drift in and out of your mind. Release these thoughts without judgment or attachment as they arise.

Remember, the marathon is run one step at a time. Focus on passing the next mile and reaching the next landmark. Breaking the race down this way will ease the mental pressure of completing an entire 26.2—every moment brings you closer to the finish.

Taper Madness

Several of you are now begining your taper.  Some of you will start next week.  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 16 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!

RUN RSVP: Saturday @ Harris Teeter

If there was any doubt, we can now confirm. . . Fall has arrived. Tomorrow is a perfect day for a long run, and a great chance to test out all of your training. If you are doing a three week taper before OBX, this will be your last 20-ish long run.

You will need to dress in layers. It will be 41F at 7:00 am, and 51F by 10:00 am. The general rule of thumb is "if you are warm when you start running, you are probably overdressed. This does not mean "be cold", but be careful not to over do it. If you are so layered up that you sweat a lot, this will make your clothing wet, and then make you cold.   

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13 Miles 

I once again put a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This has worked great in the past few weeks. 

Because of the cooler temps, I picked a route that go away from our normal roads.  You will go past the hospital, and have a pretty good hill to climb.  You also will not hit water until mile seven, so be prepared if you need to carry.  I did only pick one route.  You all know the roads well enough now to add on as needed.  I did not have a 20-miler that went past the hospital, but I really wanted to mix up the routes some.

This really is a great "dress rehearsal" day for your marathon or half-marathon. Think about what you plan to eat on race day. What do you plan to run in? What socks and shoes will you use? Are you going to race in a cotton throw-away shirt? The more you make tomorrow like race day, the more prepared you will be.


Once again, I need to start early because soccer games.  If anyone can put out fluids, it would be a big help.  That way I can run from home.  Drinking fluids is still critical even though it is colder.  With so many people going 20 miles, it is very important that we not run out of fluids.  Please comment below.

Mid October Race Results

Congrats to all of the RMEC racers this weekend. Here are the results that we know about. If we missed you, or you raced somewhere else, let us know.  Please don't forget to update your TOP PERFORMANCES.

Medoc Trail Marathon

• 4:42:22 - Eric Pate
• 5:21:42 - Jon Shingleton
• 6:07:58 - Amber Shingleton

Medoc Trail 10 Miler

• 1:13:20 - Dennis Crossen (1st Age Group)
• 1:31:21 - Jeff Miller (1st Age Group)
• 1:15:30 - Kevin Boudreau (2nd Age Group)
• 1:18:12 - Kyle Keenan (3rd Age Group)
• 1:22:47 - Greg Delbridge
• 1:27:46 - Kinnie Pruden (3rd Age Group)
• 1:27:54 - Brad Kerr
• 1:38:07 - Ralph Willey (2nd Age Group)
• 1:59:53 - Eric Ghiloni
• 2:01:33 - Jeannie Kerr
• 2:56:55 - Ethan Ghiloni
• 2:56:57 - Brandie Ghiloni

Ramblin Rose Half

• 2:18:42 - Elaine Weisner
• 2:25:12 - Misty Schmitt

Emerald City Half:

• 1:30:03 - Derek Hurdle (8th overall)

RUN RSVP: Saturday 10/7 @ Harris Teeter

Another perfect weekend for running.  The OBX schedule calls for another short week.  I hate to use the same route twice, but this worked really well last week, and we had 20 runners come out.  Many of you are running or volunteering at Medoc next week, so you may be getting in a long run this weekend.   

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  6.67 Miles (3x = 20 miler)

I once again put a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This worked great last weekend, and we all left together.

I need to start early because of a family obligation later in the morning.  If anyone can put out fluids, it would be a big help.  That way I can run from home.  We have run out of fluids a few times recently, so please comment if you are coming.

Also, if you have not voted yet on the Endurance Magazine poll mentioned below please do it now.  Thanks!

RED CROSS RIDE:

Another option for Saturday is the Red Cross Ride For Heroes. Day of registration is between 7-8 at the Imperial Center. Coffee, donuts, bagels at the start, bananas, muffins, PB&J sandwiches, water at the SAG stops and pizza at the finish. Three distances, 25K, 50K and 100K. Mobile support (ie, me and my truck). Real toilets at all SAG stops and the start finish. T-shirt, goodie bag and raffle. All for a good cause to benefit the local chapter of the Red Cross.

RACE REPORT #2: Hinson Lake 24 Hour Run

Submitted by: Elizabeth Fuson

Several months ago I heard about the 24 Hour Ultra run at Hinson Lake. Something about it sounded intriguing. Having never run more than 20 miles (only once I might add), I was curious just how many miles I could run in a day. Going into Hinson Lake I had three goals...1) To not get hurt, as I have OBX Full coming up and 2)To run at least my 20 mile training run that was on my calendar and see if I could get to a 50K if possible and 3)To have FUN!

So Margaret and I rode together and tented together on Friday night. Putting up the tent in the heat was no fun at all...but I love to camp so I was not worried. We quickly got our campsite set up and took our things to the staging area by the trail for the next morning. Then, all of the RMECer's went out to eat Italian for dinner. It was so much fun just hanging out. Later that night we all sat in the dark and chatted and watched "Honey Badger" videos on You Tube until it was time to turn in.

Up bright and early we all got ready for the day. At 8am, in a light drizzle of rain we met at the Start Line. As we started out running I met a great girl named Erin. We quickly hit it off...I realized we had more in common than just running. We are both Personal Trainers and both have been in the Army! We ran over 35 miles together that day...and of course, are now Facebook friends! My plan was to run the first 20 miles with little to no breaks to serve as my 20 mile training run, then to access where I was at physically before going on. At 20 miles we were GREAT! We took a quick break, changed our clothes and shoes, and ate.

Hinson Lake has TONS of food...pizza, burgers, boiled potatoes, chips, candy, soda, water, Gatorade, and so much more. I never used one Gu or other energy product. So, Erin and I set out to see if we could complete our first 50K. We chatted with other runners...many whose inspiring stories have changed me forever. Next thing you know, I have finished my first 26.2 mile run, celebrated in mid-run and kept going. When we got to the 50K mark we once again changed clothes, ate, and took a short break. This is where I started feeling a little crazy..."Maybe I can get to 40 miles!" I tell myself. So, we kept running...I hit a wall at about 35 miles due to hip and knee pain due to uneven trail terrain. I could barely walk. I made the rest of the lap in agony and went to the Massage station. I got a massage and it did not help much. I was having trouble walking. I decided to stop.

After taking a break and tearing down my tent, I decided that I was not finished with Hinson Lake yet. I wanted 40 miles and I was going to get them one way or the other! I put on my headlamp and set back out on a journey all alone, in the dark, trail lit by glow sticks (beautiful really) walking to reach my goal. This was the best part of the run by far. It was quiet, dark, and barely any runners on the trail. Kind of eery I suppose. I would never go on a dark trail by myself to run anywhere else. The top runners were trucking right along passing me. It was incredible to even share the trail with such elite runners. Even walking, I did pass some people who were "running" at a snail's pace, so that made me feel like walking wasn't defeat. I finally made it through my last lap and was so happy to check back in at the Lap Counter table. I told them I was done. I was hurting, but satisfied with my 41.04 miles.

Hinson Lake was, by far, one of the best experiences of my life. Something about being on that trail, especially alone at night, was a soul searching journey. Why am I doing this? How far can I really go? So much time to think. Before the race, something within me told me that this Ultra event was going to be "it" for me...and it was. I love Ultra running and cannot wait to go back and try for 50 miles!

Endurance Magazine - Readers Choice

We are 70+ members strong, and have over 200 followers on Facebook.  If you have ever joined us for a group run, done one of our races, or learned something from our blog, now is your chance to "pay us back".  All we need is five minutes of your time.

Last year the Medoc Trail Races was voted the top trail race in the east, and the #2 10-mile event overall.  I would love to see us continue to get recognized for the work the RMEC does.  Please take some time and complete the online survey.  Vote for what you feel is best, but here are some suggestions:

• Best Running Store: Raleigh Running Outfitters
• Best 5k - Sweetheart 5k Rocky Mount (TRRC event, we give out a diamond!)
• Best 10k - Golf Club at Rocky Mount (The only 10k held entirely on a golf course)
• Best 10-Miler - Medoc Trail 10-Miler (Really need this vote.  Big competition)
• Best Half Marathon - Roanoke Canal Half (TRRC event, not the biggest but lots of fun)
• Best Marathon - Medoc Trail Marathon (More for your $$ than any other Marathon)
• Best Trail Run - Medoc Trail Races (Is there really any doubt?)
• Best Charity Ride - Red Cross Ride Rocky Mount (The only Rocky Mount ride)
• Best Pre-Race Experience - Medoc Trail Races (Free camping, Medoc stories, & music)
• Best Post-Race Experience - Medoc Trail Races (Free food, live music, prizes, fun, & sun)
• Best Event Medal - Medoc Trail Races (3D Medoc, 'nuff said)

Here are some others for you to consider as well that were Raleigh 8000 sponsors.

• Best Place to Hang Out - Sawmill Tap Room
• Best Yoga Studio - Bikram Yoga
• Best Physical Therapy - Premier Physical Therapy
• Best Massage - Symmetry Wellness

Honestly, vote for the events and places you like the most, but if you are undecided consider the options above.  We are small races, so every vote counts.  Thanks!

RACE REPORT: Hinson lake 24-Hour Ultra-marathon

Submitted by Arthur Bennett

If you’re like me, you can appreciate “sensible”. It’s a good quality and, by definition, is all about stability and security. But, sensible eventually rubs on you, chafes against you like a singlet on a cold day. That had happened to me. I was getting tired of sensible.

So, back in the spring, my friend (and the toughest guy I know) Frank Lilley talked me into joining him in this “ultra-marathon” thingy held each year in Rockingham. The concept was quite simple: cover as much distance as you can – or choose to – in 24 hours on a 1.52-mile loop. I was immediately intrigued by the notion of running for 24-hours (not that I could ever run 24-hours for any reason … ever). Still, the unusual flavor of the idea appealed to me and I said “yes”. I even went home and registered.

As the date drew near and the Ghilonis, the Shingletons, Margaret Bentley, Elizabeth Fuson, and Alane Floyd also signed up, I grew steadily more excited about this edgy adventure and the sweet diversion from “normal” life. Better still, it didn’t quite fit the definition of “sensible”. I’m fairly sure Ward Cleaver would have shaken his head.

Pre-race Friday night was about heat and humidity … and Frank’s tent … and heat and humidity… and insomnia … and 2-hours’ sleep. Just the thing before an ultra ! The night culminated with my surreal 5AM pee on the edge of the woods, in the briers, under low-hanging clouds. But, it was all just fine. There was a race to do… an ultra to do!

Saturday morning began with an assemblage of over two-hundred eager participants at the start, each surely ready for a day of personal challenge. The race got under way with a slow walk, then a slow trot, and settled into a procession of trees, wooden bridges, delicious junk food, and exhaustion. I also remember tattoos, all kinds of tattoos, tattoos everywhere … and that’s to not even mention Eric Ghiloni. In one respect, Saturday was a blur of tats.

Another blur that day was human. I later learned the blur’s name was “Mike Morton” and I saw him stop exactly one time: to pee in the woods (he even did that quickly). The rest of the time, he was running (not trotting ,…running) … like he had stolen something.

My favorite part of the weekend, however, was simply being a part of a great group of friends sharing a passion and getting to know a larger group of friends. Though none of us was Mike Morton, we all won that day, we all covered great distances, and we all were rewarded with that sense of accomplishment only exhaustion can bring…and there’s nothing more sensible than that.

Finally, I offer a huge “Thanks” to Frank Lilley, who personified toughness, determination, and persistence while completing 27.36 miles…on a torn hip labrum. I am amazed, but not surprised.

RACE RESULTS: Hinson Lake 24-Hour

These results are a bit behind, but I was waiting for them to be posted online. As most of you know the RMEC took a small army to the Hinson Lake 24 hour run two weekends ago. This unique ultra allows runners to loop Hinson Lake for up to 24 hours. The event is measured based on your distance, not by time.

Most RMECers set a new personal best for the miles they logged. Here are the results:

• 41.04 - Elizabeth Fuson
• 34.96 - Amber Shingleton
• 33.44 - Jon Shingleton
• 31.92 - Arthur Bennett
• 30.40 - Eric Ghiloni
• 27.36 - Margaret Bentley
• 27.36 - Frank Lilley
• 18.24 - Alane Floyd
• 18.24 - Brandie Ghiloni

Congrats everyone on pushing beyond your limits. Big thanks to Frank for all of the encouragement to everyone involved.  Here is Frank's race report from the event.