Running tomorrow from the Harris Teeter. We have posted this information to the new RMEC Facebook Group Page. You can find that information here: We are going to be doing much more in the RMEC Facebook group, so I strongly encourage people to join that group if you have not already. The run details are also below:
Another triple digit weekend is facing us. Please hydrate and be careful for all of your runs, but especially your long weekend run. There are three different route options below, and we are starting at 6:00 to beat the heat.
I am racing this weekend and cannot put out the fluids. Please comment if you can help. If you plan to run at a different time, please comment so people will know. Good luck to everyone racing this weekend.
The local news is predicting we will hit an all time record high this weekend. What ever you run, BE CAREFUL. Don't just try to hydrate on your run. . .drink Friday night and drink before you come out to run. I moved the time up to 6:00 am. There is plenty of daylight, and the temperatures are much more safe.
I am not able to put out fluids because I plan to race in Greenville. Please comment if you can put out fluids. I also encourage everyone to cary a bottle if they can. Anytime you run in the heat, always let your family know where you are running, how far, and when you should be back.
Summer is here! The bulk of your fall marathon training will be during the warm part of the year, so I thought it would be a good time to review some considerations and concessions associated with training in the heat. Here goes:
Heat and Performance. The ideal running temperature is between 40 and 60 degrees! During the summer, our body has to work overtime while running to keep the body cool while supplying oxygen and fuel to the working muscles. A rough formula is that you will slow one second/mile for each one-degree increase in temperature over 60 degrees. High humidity and direct sunlight will add to the slowdown. ADJUST ACCORDINGLY. If you run the same routes and courses week-to-week, don’t race yourself or the clock! Take into account the conditions of the day.
Dehydration. When body fluid is lost through sweating and not replaced, you dehydrate. When dehydrated, body cells work inefficiently, sweating decreases, heart rate and body temperature increase, and less blood is available to circulate oxygen and glucose through the body.
DRINK, DRINK, DRINK! Drink water before, during, and after running, as well as throughout the day. Sports drinks work great, but stick to water during the day to stay away from unnecessary calories! The American College of Sports Medicine recommends drinking 16-18 oz. of fluid two hours before exercise. If you don’t urinate within an hour, drink another eight oz. Then, drink 8-16 oz. five-fifteen minutes prior to your run. During your run, drink every 5-10 minutes(you should consume 6-12 oz. every 15-20 minutes). Don’t wait until you’re thirsty! For those of you carrying a water bottle, it should be empty 45 minutes into your run. After your run, start drinking immediately to help replace lost fluids and bring down your body temperature. Aim for at least 16 oz. for every 30 minutes of running. See our prior handout on hydration for more information.
Humidity. We get our fair share of high humidity in Rocky Mount. Under very humid conditions, little sweat can evaporate since the air is already saturated, and it becomes difficult for the body to lose heat. Your sweat provides less of a cooling effect.
Heat Related Illness. High temperatures, humidity and direct sunlight in combination with heat generated by the exercising body can lead to heat stress, which can lead to heat related illness. The earliest warning signs of heat stress are fatigue, anxiety, irritability, dizziness, or visual impairment. If you recognize and respond to these symptoms, you can avoid serious problems. LISTEN TO YOUR BODY! Stop running or slow to a walk and drink lots of fluids. Get out of the sun and cool off.
O.K., it’s hot outside and I’m going for a run. Here are some tips for training in the heat:
Use Common Sense. Don’t run hard in the heat;
Drink, Drink and Drink. See above. If you carry water, drink from it often and at regular intervals. Don’t wait until you’re thirsty;
Adjust Your Training Pace. Start slowly, and run a steady slower pace. If you normally take walking breaks, make them a little bit longer. Don’t compare run times to cooler days;
Be In Shape. Isn’t that why we’re doing all this? The better you’re training and less your weight, the less the heat will affect you;
Stock Up on Carbs. Eating plenty of carbohydrates, along with hydration will reduce glycogen depletion on hot days;
Avoid the Heat. Run during the early morning hours or late in the evening when it is cooler;
Run on Cool Surfaces. Hot pavement can irritate the feet and it reflects heat up. Try running on dirt shoulders, cinders, trails and grass;
Run In the Shade. If you have a choice, pick a shaded route. Run on the shaded side of the street where possible, even if you have to adjust your route;
A headwind is cooler and a tailwind is warmer. Headwinds move body heat away from you, while tailwinds (especially tailwinds that approximate your running speed) wrap body heat around you like a blanket. If you have to choose, run the first half of your run with the wind at your back and then reverse direction;
Run Indoors. If you have access to a treadmill, take advantage of it during hot weather. Treadmills are a nice change of pace and allow you to work on form and pacing;
Break It Up. If you’re bent on running for, say, an hour on a certain day, break it up into two half-hour sessions, one in the early morning and one in the evening. Further, you could run for a half-hour outside and then finish up with a ½ hour on an exercise bike or elliptical trainer. Let your imagination be your guide.
Adapted from the Competitive Runner’s Handbook. Bob Glover and Shelly-lynn Florence Glover, 1999, Penguin Books~
Well, the cool weather is gone. Please be careful for all of your runs, but especially your long weekend run. I have three different route options below, and we are starting at 6:30 to beat the heat. We may get earlier as the days get hotter.
I really need everyone to RSVP so we have adequate fluids. This is for safety reasons. Please arrive at the run hydrated. If you are going long, hydrate tonight too. If anyone can do fluids, please comment, otherwise I will take care of them.
Sorry for not having a post last weekend. Vacation got the best of me. Please try to spread the word and encourage others to come out for a run. Get your marathon training starting in the right direction!
Sorry for the late post. Busy with other things today. . . I kept the same routes as last week. There should be a break in the weather which will cool things down in the morning. This makes for a great long run. . . or a fast race!
I can not get fluids out in the morning. So if you can help, please post a comment. Otherwise it is BYOB. Also I strongly encourage everyone to head to Wilson for the Whirli-Run 5k. This ia a fun local race. last year lots of RMEC runners made the 25 minute drive. I hope you will too!
Another great weekend for running. Get up early on Saturday. Get in a long run. Clean up. Spend the afternoon at the pool! I have checked the race calendars and there really does not seem to be anything nearby that will pull runners away. So unless you are heading to the beach, I hope you will set the alarm and join us at the Teeter at 6:30 am.
I plan to put out fluids, but welcome anyone else who would rather do it. Please RSVP so I put out the correct amount. I will also bring RMEC racing tops for anyone who has not picked up yet. Some come out for some fun miles on the road. . . bring a friend!
Also, note the post below about additional shirts.
Thanks to everyone who ordered shirts in the last RMEC order. We look really good at races and are easy to pick out in a crowd. Becusae of people who missed the first order, and sizing issue we are placing an additional oreder for RMEC racing tops. BIG thanks to Jim at Raleigh Running Outfitters for making these affordable for the club.
Saucony Tops: The blue Saucony tops ran smaller than we expected so some of you wanted a bigger size. Comment on this blog post with what you need. If you have the size that someone is looking for (and it does not fit you) comment if you can sell them yours.
Blue Saucony Men's Singlet - $10 <--- Very Limited Size Options
Blue Saucony Women's Sleeveless - $10 <--- Limited Size Option
Asic Tops: The relay teams from the RMEC must have a neon style shirt for day time running. We are ordering these for anyone who needs one. These will be screen the same way as the blue shirts with RMEC on the front and RRO on the back. These are available to everyone in the club. These say "singlet" but the style looks more like a sleeveless
Before I place the order, I will confirm what sizes are availble. Apparently the Saucony inventory moved very fast on what we purchased. Even the Saucony site does not have most sizes and colors available. My assumption is the Asics tops are in full stock right now.
The extended RMEC family had a strong showing at the Bright Night 5k this Saturday evening. 389 people crossed the finish line at the 3rd annual Greenville event. This twilight race is a ton of fun, with a great atmosphere before, during, and after the event.
Taking top honors in the race was Will Bass (son of Ashley) who set a course record finishing in 16:02 and winning by nearly two full minutes. Brian Lankford finished 4th with a 18:13 This was his 6th race weekend in a row! Next from the RMEC came Ashley Bass in 18:37. Ashley went out easy and laid down the hammer in the second half finishing 6th overall. Cathy Bass (wife of Ashley) even strapped on the running shoes with the family. She finished is 26:53 and 6th in her age group.
Michael Forrester finished 9th overall with a 20:15. Emily Bass (daughter of Ashley) ran an impressive 22:00 taking third overall woman. Henry Forrester (son of Michael & Ursula) tried to prove his Fun Run for Charities performance was not a fluke by running a 22:16 (only 3 seconds of last weeks time). This placed him 34th overall and 2nd in his age group.
Jon and Amber Shingleton also made the trip to Greenville to support the race. Both did well clocking a 23:25 and 33:15 respectively. Caroline Forrester (daughter of Michael and Ursula) placed 4th in her age group with a strong kick. Her finishing time was 31:04, which put her just second ahead of Margaret Bentley (31:08) who is back on the roads running! Frank Lilley decided to test out the sore hip, and he ended up earning some hardware in the process. His 31:31 was strong enough to win his age group.
Great job everybody. Thanks again for supporting home-grown local races. The next one to put on your calendar is the Whirli-run 5k in Wilson.
As always PLEASE consider writing a race report or a race recap for any event you do. Would like to get the blog more active, but I have limited time to write material. Thanks!
Went a prefect weekend for running! With weather like this we should all be doing 20 milers. I am posting a RSVP for the group, but I know we have four people racing the Pocono's Marathon, and several others racing at the BrightNight 5k on Saturday evening.
I will not be there in the morning, so if you are running and can do fluids please comment. I would encourage everyone to consider joing my family in Greenville Saturday night for the Bright Night 5k. Perfect weather, fast course, great people, and an evening race! http://www.brightnight5k.com/
Ron, shared a podcast with me that most Rocky Mount Endurance Club Members would enjoy. This is described as a "must listen" for any marathoner. So listen on your drive to work or download to your ipod for your next run.
Dave and a few others have shared this article with me. It is a good read, and should encourage you to keep running. People might think you are nuts for being a runner, but they might feel differently if the knew you might live six years longer. If you are "slow". . . even better! A slow pace they find gives the most benefits.
Read the full article online at Philly.com. As always, please share interest articles, and I love to have your own stuff to post.
Wow has it been hot! Looking forward to things getting back to normal. Sorry for the late notification, but we are having a group run tomorrow. PLEASE RSVP SO WE CAN GET THE FLUIDS RIGHT. We will start at 6:30 am. If you plan to start early or run from home, please be back at the Teeter to join the group.
Please arrive hydrated. I will bring the racing tops to the run, so if you are still waiting to get yours, please come join us. I would love to get these all given out to everyone. If you plan to run another time or day, feel free to share. There are some starting at 6:00 on Sunday from the Teeter as well. See you on the roads!
Much like Runner's World magazine, the RMEC blog repeats itself overtime. Some topics are just seasonal topics and they come up every year. This is one of those topics. We know that we pick up more members and blog readers, so this is always worth repeating.
I have never posted this topic so early in the year, but I thought the timing was good. I want to remind you all about the seriousness of running in the heat. It is critical to prepare and take the right precautions one hot days. Running in the heat without the proper preparation and hydration does not make you tough. . . it makes you stupid.
Three years ago Runner's World had a sad but interesting article about running in the heat. It was about Kelly Watt, a young runner about to attend William & Mary. He was running alone on a familiar route on. He did not show up for dinner that night. The police called his parents that evening with bad news that he had been found unconscious from a heat stroke. After what appeared to be three days of recovery in the hospital, Kelly's body finally shut down. Don't let this be you.
Please review these tips and remind others as well:
Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough on a hot day.
When possible don't run alone.
Run early in the morning or later in the afternoon.
Always let someone know when your are going out. Tell them your general route, and when you should be back. If your family is not home. Tell a neighbor, email a friend, or post on Facebook that you are going out. If something bad happens, you want someone to know where you were.
Take an ID and consider carrying a cell phone. (I strongly recommend a RoadID)
Pick shady routes. Running down West Mount for 10 miles is probably a bad choice on a hot day.
Use your technical clothing. Tech fabrics will pull moisture off the body helping to keep you cool. A white running hat will also shade your face and protect your head.
Hydrate heavily after a run.
Last but most important. . . listen to your body. It is sometimes smarter than your head.
You never expect the worst, but you should always plan for it. Think of it like "athletic insurance." You don't want to have a problem and think "I wish I had. . ."
Finally, if you are a founding member of the RMEC, or if you have been running all your life. . . don't be cocky. Heat affects us all. Kelly Watt was a scholarship runner, and more talented than anyone in our group. You may be better equipped to handle the heat than a new runner, but you are not immune to it. Be safe.
What a fantastic week for running. The temperatures have been perfect. The group run Saturday is scheduled for 6:30 am. If you plan to start early or run from home, please be back at the Teeter to join the group.
I can not put out fluids this weekend, so please comment now if you can help. Also, I am posting this early, becuase I am looking for anyone who is willing to take the RMEC racing shirts to the group run to pass out. I still have the majority of the shirts with me, and want to get rid of them so you can all start racing in them!
You all have two days to RSVP to this post. Please take a minute to comment if you are coming.
The RMEC racing tops will be picked up this afternoon. I will have them at the group run tomorrow, and will keep bringing them when I come out. You can also email me at runrmec [at] yahoo [dot] com to work out a pick up. I really don't want to hold on to these shirts.
Alane Floyd Women's Tank L $10
Amber Shingleton Women's Tank L $10
Anna Scott Wingfield Women's Tank XS $10
Anthony Lucas Men's Singlet M $10
Arthur Bennet Men's Singlet L $10
Ashley Bass Men's Singlet M $10
Brad Kerr Men's Singlet L $10
Brandie Ghiloni Women's Tank L $10
Braxton T Men's Singlet M $10
Brian Lankford Men's Singlet M $10
Brian Lankford Men's Singlet M $10
Caroline Forrester Women's Tank S $10
Carolyn Beam Women's Tank M $10
Carrie Crossen Women's Tank S $10
Cliff Amos Men's Short Sleeve L $12
Deana Guido Women's Tank M $10
Dennis Crossen Men's Singlet L $10
Eric Ghiloni Men's Singlet L $10
Eric Pate Men's Singlet L $10
Frank Lilley Men's Short Sleeve XL $12
Henry Forrester Women's Tank XS $10
Jeannette Batchelor Women's Tank M $10
Jeannie Kerr Women's Tank L $10
Jeff Miller Men's Singlet L $10
John Batchelor Men's Singlet M $10
Jon Shingleton Men's Short Sleeve L $12
Jon Shingleton Men's Singlet L $10
Jordan Carter Women's Tank M $10
Kevin Boudreau Men's Short Sleeve L $12
Kinnie Pruden Women's Tank L $10
Larry McKeel Men's Sleeveless M $11
Leana Moyer Women's Tank M $10
Leigh Ann Wingfield Women's Tank M $10
Levi Moore Men's Singlet L $10
Liz Lord Women's Tank M $10
Margaret Bentley Women's Tank M $10
Michael Forrester Men's Singlet L $10
Michael Shear Men's Singlet M $10
Misty Schmitt Women's Tank L $10
Nelson Men's Singlet M $10
Patti Miller Women's Tank M $10
Ralph Willey Men's Singlet L $10
Ralph Willey Men's Sleeveless L $11
Reilly Kerr Women's Tank S $10
Ron Fleming Men's Short Sleeve L $12
Ron Fleming Men's Singlet M $10
Ryan Bullard Men's Singlet M $10
Scott Wingfield Men's Short Sleeve XL $12
Scott Wingfield Men's Sleeveless XL $11
Ted Lord Men's Short Sleeve L $12
Tom Moyer Men's Short Sleeve L $12
Tracy Proctor Women's Tank M $10
Ursula Forrester Women's Tank M $10
Ursula Forrester Women's Tank M $10
William Lucas Men's Short Sleeve L $12
William Lucas Men's Singlet M $10
-Extra Men's Short Sleeve L $12
-Extra Women's Tank M $10
-Extra Women's Tank S $10
-Extra Women's Tank S $10
-Extra Women's Tank S $10
-Extra Women's Tank S $10
There are still seven extra shirts ordered. If you want one of these please post a comment. Bolded shirts have been delivered. Marked off means you paid. Even if you pay me in person and pick up your shirt, EVERYONE PLEASE EMAIL ME ONCE YOU DO. With 60+ shirts I will forget.
Happy Friday the 13th everyone. Hope everyone is enjoying this perfect running weather. I know we have five people running at Boston, and several others racing in the Gallberry Stampede, so it might be a small crowd in the morning. . . but don't let that keep you away! We will start the run at 6:30 am. Some of us are starting at 6:00, but will be back by 6:30 to meet the group.
Because I am starting early, I would love some help with fluids if possible. If not, I will have them out there. Please, please, please, please, please comment if you are coming so we can put out the right amount. See you on the roads!
I found this video through Marathon Guide, and I though it was too good not to share. It is a series of Adidas commercials related to the Boston Marathon (which by the way is this Monday). Only someone who has done a marathon or wants to do a marathon could truly appreciate the photos, videos, and quotes.
The video is a bit slow to load, so you may want to pause it while it downloads some of it before trying to watch it. It is only about four minutes, but worth the time.
GOOD LUCK RMEC BOSTON RUNNERS: John, Ron, Patti, Kinnie, Dave, and Tracy!
Several RMEC members are racing this weekend at the Kinston 8000 and the Movin for Community Outreach 5k in Tarboro. I have not done the Kinston race, buy know it has been going for seven years. The Tarboro race is a great event with strong involvement from the community. With either race you will not be disappointed. For those racing, please consider commenting so other will know.
For those not racing, we will still have our regular group run. The official start time is 7:00, but myself and others going long will start at 6:30. We will be back at the Teeter for the official start.
As always, review the routes. I reused last weeks routes because we were rained out. These are in the "Outback direction" to mix it up a bit. All routes are easy to adjust for your needs.
Because I am starting early, I would like for someone else to do the fluids if possible. Please comment if you can do this. Even if you are running early, please comment and try to be back at the Teeter by 7:00 to join the group.
Good luck to Amber this weekend at Umstead! Can't wait to hear a race report.
PLEASE COMMENT IF YOU ARE RUNNING OR RACING. KEEP THE BLOG ACTIVE
No major races this weekend for the RMEC. Hoping to see a big crowd for the group run. Please spread the word and invite others to come out and run with you.
As always, review the routes. I chose something that went in the "Outback direction" to mix it up a bit. All routes are easy to adjust for your needs.
We aer having big crowds at our runs which is great, but we really want to hear from you if you are coming so we can plan better. If you can do fluids, please comment. See you all on the roads!
Even if you are running early, please comment and try to be back at the Teeter by 7:00 to join the group.
We are getting new RMEC shirts. The original plan was to get a nice racing singlet for men and women, so we look like a team at races. The hope is these would primarily be used for race days.
Brand: We wanted to get a name brand top that was a good quality and would last. We wanted to look sharp at races (well, as sharp as we can). When looking at the name brand tops, the retail price ranges from $25 - $45 a piece. We were able to work out some at a discount however for a SauconyHydralite top for the club.
Discount: Thanks to Jim and Raleigh Running Outfitters, we are getting a sizeable discount. The singlets retail for $25 (+$4 for customization), but Jim is getting them for us below his cost. He is doing this for one because we have loyally supported his store for our running needs, and he hopes this relationship continues. Secondly, we will proudly display a small RMEC logo on the chest, and a small RRO logo on the back below the neck. It will not look like a typical race shirt with lots of logos. So BIG THANKS to Jim for supporting the RMEC.
Style: The focus of this order is on singlets, but I realize not everyone likes a singlet. I was careful to pick a brand that had matching shirts in different styles. This means you can get a singlet, tank top, or short sleeve.
This is really a BIG savings over retail. With logos, these shirts would cost $29, $32, and $34. Jim is using his store to get us a volume discount and the RMEC is covering a portion from your dues.
Color: We are going for a team look, so we are only ordering one color. Based on votes here and on Facebook we will pick the most popular choice. Click here to see all three options: BLUE IS THE WINNING COLOR.
Members: We can provide the pricing above for those who have paid their 2012 membership dues. You can see the sign up list here(scroll down). If you did not sign up to become a member, you can sign up now at this link. Please sign up ASAP.
Sizing: This is up to you. You get what you request. If you click the links above, you can see a sizing chart. Women can order the men's short sleeve if they prefer, but I would not suggest a men's singlet or sleeveless as the arm holes are generally larger.
Ordering a shirt: This part is important. I need you to carefully complete the following information, and comment on this blog post. You need to comment with your name, style, and size. BE SURE TO IDENTIFY THE GENDER IN THE STYLE. Please do a new comment for each order.
Joe Smith
Men's Hydralite Singlet L
Deadline: I am turning in the order on Monday to Jim. I will add a few extra tops, but I need to know what you want ASAP.
Matching Items: One advantage of getting a name brand, is you can get matching items. We are NOT doing a club order for anything except the tops above, but if you were looking for shorts, hoodies, jackets, etc. check out the Saucony website. Of course we highly recommend buy all of your other gear at Raleigh Running Outfitters.
The RMEC has several people racing at Tobacco Road on Saturday. Not sure of all the names but Cliff, Tracy and Eric or doing the full, and Ron and Dave are in the half. I am sure there are others as well. Good luck everyone! Please share a race report when you are done.
For those hanging out in Rocky Mount, lets hit the roads and have a great training run. The time change has made it dark in the morning, so the offical start time is 7:00 am. You can start earlier, but try to be back at the parking lot by 7:00.
I went with the "dead-end" route, because it is easy to adjust to meet your needs. Please, comment if you are coming. Even if you are starting early or coming late. I will put out fluids unless someone else speaks up about doing it. Thanks!
It was with much anticipation that I awoke Saturday, March 3, 2012 at 6:00 am to the sound of rain tap-tap-tapping on my window sill. “Surely Jon and Amber will not want to run in this crap”… was the first thought to pass through my clouded morning haze. I looked at my phone. A text from Jon said, “This is not good”. Amber followed with a few…too much to type in response. So I called. The decision was made to AT LEAST go get our shirts…LOL. Fear…and relief at the same time.
We debated the merits of running. We debated the merits of not running. I think we all knew we were going to run. As soon as I saw another runner, I was sold. The “buzz” of race day is so addictive. The rain had stopped…for now. The chaos of packet pick up is always interesting for a people-watcher like me. Runners are an interesting group…but trail runners are the MOST interesting subset…colorful and geared up for battle against the best Mother Umstead can dish out…camel packs…water belts…trail shoes…ponchos…hats…I imagine Dr. Seuss’ Prom to look like the last 5 minutes before the start of a trail race.
I had not eaten my normal pre-race meal…only a granola bar. I DID try a new hydration plan…taking 3 days to increase fluids (and I think it made the biggest impact on this race for me). But the race was quickly sneaking up on us…15 minutes…10 minutes…OH @#$% I forgot to use Body Glide. 5 minutes…rain…26.2 miles ahead of me…no Body Glide?!?...Oh Well….Ready….Set….CHAFE!
It always feels great to start a race…no exception today…the mud was a fact and not to be avoided…smile and suck it up…maybe the single track won’t be THAT muddy….LOL…little did I know.
I settled into an easy pace…the pack slowly forged ahead of me…game on. By the time 150+ runners made the trek through the singletrack portion of the course, it looked (and felt) like well-worn hog paths. I was with several other “runners” for a large portion of this section. Running for any kind of distance was not possible, especially after the downpour from miles 4-ish through 6-ish.
I am not sure of the exact distances, but I seem to think that I came out of the single track section at around mile 8-ish at around the 2 hour mark. For some reason the fact that I had to cover 18+ miles in 4 hours loomed heavy over me given the conditions and the 6-hour cut off made it hard to relax and enjoy the race until I had covered the next few miles at a decent pace. The bridle trails at Umstead are compacted and mostly dry. So I settled into the run/walk that is serving me well these days. The hills are AMPLE…but, that means the down-hills are long and a great chance to stretch out and get some miles covered.
I met some really super-nice runners…something about meeting someone on the trail…a very friendly bunch. I decided to be a cheerleader for the last 12-15 miles and made sure to encourage EVERY runner I came into contact with. Non-runners will never understand the power of a “good job, brother” when all you want to do is lie down and quit. I did the back-and-forth with several runners over a dozen or more miles and we were all very encouraging and friendly. It was great day to run. My body was not rebelling…my head was in the game…my feet were holding up…my back was behaving.
About ½ way through, I heard a swishing sound growing louder and louder…I looked to my right and 6 deer were paralleling me. As I approached a bend in the trail, they turned and crossed about 25 feet in front of me, so close, in fact, I can tell you that the last two, without having visible antlers, were males…LOL. I could smell them. I saw a wild turkey a few miles later. The course is absolutely stunning and is a quite the surprise being in RALEIGH…I often felt like I was off in a very remote area and was pleased by the peace and scenery throughout the race.
Of the 3 marathons I have “run”, this was, by far, my favorite. I “needed” this marathon after the week preceding it. A dear friend lost his daughter, unexpectedly, the week before. It had been a tough week watching a friend in pain, and, after the anxious feelings surrounding singing at her funeral, I was emotionally drained and in need of a re-charge. Calling a marathon a “re-charge” sounds backward, but I think many of you understand. Time running is all I have for JUST ME. It is the only time I disconnect…time alone with the Lord and His creation…time to consider the important things with nowhere else to be for the next 5:44:15. When I run, I laugh out loud at things no one else has a clue about…I cry about the things in my life that need to be mourned. Umstead heard my laughter and felt my tears.
There is no effective way for me to explain the feeling I get from running a marathon. The physical BEATDOWN is obvious. I wear it like a badge. But the emotional cleansing is harder to explain. The spiritual aspect is equally difficult to articulate. I have to simply acknowledge that there is a spiritual/emotional “place” or state I can reach when I push myself past discomfort, where, despite the physical ridiculousness of 26.2 miles, my mind and spirit leave the body on autopilot and explore places I am otherwise too busy to allow myself to visit.
Then I hit mile 20. I think it was mile 20. They had Oreos and Gummi Bears. I “hoovered” 2 Oreos like a hostage…thus creating a very dry mouth…I headed down the trail with a cup of Gummi bears in hand…Cookies and Candy…5 more mile fueled by SUGAR…SIGN ME UP!...I ate a few Gummi Bears and suddenly I cannot breathe….I panic…no one behind me…no one ahead…what the?.....i balled my fist…pushed it into my sternum and flung myself into a tree. I fell onto the trail as the Gummi Bear flew from my nose and mouth. I laughed….then I kinda shook for a minute…that could have been bad…but the good Lord takes care of fools and children, and I am grown! I decided that I would limit the next 5 miles to fluids…UNTIL I saw FRITOS! WHAT? BEST RACE FOOD EVER! Fritos are as good as a ribeye at the Angus Barn at mile 24 of a marathon…with a Dixie cup of Coke…WHAT?...amazing what the body appreciates after too-many miles on-the-hoof.
I ran for a while with a nice lady who was running her 46th marathon and 9th Umstead…she went on ahead…she had a little more rocket sauce left at mile 25 than I did….but she was encouraging and described every turn left in the race…knowing I was starting to flounder…picturing the last few turns helped a lot.
The Garmin said I was close…just around the next turn…clock reads 5:4something????….gonna make the cut!…Brandie and kids drove up to see me finish…Ethan and Luc smiling and bouncing…I think they are proud of “old dad”…Grandpa Rusty (B’s dad) was there…he thinks I am insane for running these things, but was there for OBX and Umstead…I think he knows, at some point, he needs to be there to help me into the truck again…LOL.
It wasn’t all rainbows and unicorns….I HATE mud…I hate wet feet (and the blisters that accompany wet feet)…I, now, know I hate running with a poncho on (at least when I am already wet)….not a cool feeling…I hated to find out my runnin buddy didn’t make the cutoff. But….
I love running without a shirt on…and did almost all day
I love the outdoors and this was some of the best scenery NC has to offer
I love the freakshow of colors at races…psychedelic Skittles in expensive shoes…LOL
I love the solitude….AND
I love meeting folks on-the-trail
I love the physical challenge of 26.2
I love the Shingletons…they make running a “family” activity…God Bless Jon and Amber!
I love seeing my wife and kids at the finish…hard to top that…period.
I love anything south of 5:59:59 at Umstead….
I love the feeling of being alive that comes from being keenly aware of aches and pains mere mortals don’t get to experience.
5:44:15…in the books…done!
Only 363 days til my next Umstead Trail Marathon…next year…I am shooting for 5:43:15…if I pass on the Gummi Bears, I should be able to hit the mark!
See you on the trail! Next stop…The Flying Pig…2 down…4 to go for 2012…Peace!
I just looked on the Boogie 50-miler & Marathon site and didn't see any RMEC folks signed up . . . except me. This is a classic run . . . probably my second favorite race each year and it may be #1!! This is not the 'normal' marathon . . .
Races start at 6 PM . . . Mid June . . . It's hot!
You will run into the night!
The course is all pavement but VERY rural! Only 5 houses on the course!!
Hello everyone. Many of you have had a big impact in helping with five different TRRC and RMEC races over the past six months. Thank you again for your continued support of local racing. The last TRRC event for a while is the Roanoke Canal Half Marathon & 8k. After this, we have nothing until August.
We are stuffing packets this Thursday from 6pm - 8pm. It is actually not a bad packet stuffing with just a few items to include. We also only have unisex shirts so it goes quickly.
We will once again meet at Consturction Imaging on Sunset Ave. Thanks Michael Schear!
Here is the process:
Get a bag and put on the label
Verify the name and put in the number and safety pins
Add brochures, and cards
Get the correct shirt size
Put the bag in the box.
Repeat
Volunteers:
1 Michael F
2 Amber
3 Jon
4 Eric & Steven
5 Arthur
6 Margaret
7 William
8 Patti
9 Jeff
We line everything up, and it goes quickly as long as we stay in order and organize. We do need big boxes if you have them.
The RMEC has participated in two relays in the past few years. One team did the Blue Ridge Relay in 2010, and three teams did the American Odyssey Relay in 2011. I had the privilege to race in both relays, and can honestly say both are at the top of favorite running accomplishments and memories.
We all run and train together, but on race day it is normally an individual achievement. A relay changes all of this. From the moment you leave Rocky Mount to head to the race start, you are a team. You count on each other to pull you through the race. It is running, it is driving, it is navigating, it is supporting. . . it is honestly amazing. And you do it all overnight while covering 200 miles.
So the bug seems to have bitten again, and the RMEC is gearing up for another relay. This time it is the Colonial200 in Virginia. Unlike the other events we have done, the logistics of this event are very manageable and affordable. They also have a one-day 70 mile option too.
Colonial200: This race starts outside of Charlottesville and finishes in Williamsburg. This makes for minimal driving. It is a three hour drive to the start from Rocky Mount, and two-and-a-half hour drive home. Not bad at all. Depending on your start time, you might not even need the expense of a hotel.
Colonial70: If you are not quite ready for an overnight 200 mile relay, there is also the Colonial70. This runs the last 12 legs of the Colonial200 course. It begins just outside of Richmond in Hanover and shares the same finish line.
Date: The 200-miler starts on Friday, September 28 and finishes on Saturday. The 70-miler starts and finished on Saturday.
Team Makeup: Teams can be 4-12 runners for the 200-miler. A typical relay team is 12 runners in two vans. The RMEC has always raced as ultra teams (6 or fewer runners), but typically 90% of teams are 12. The 70-miler is intended for 4-6 runners. Teams can be coed or same sex.
Who is this for?: This is NOT something only for "fast" runners do. This is NOT something for only marathon or ultra runners to do. This is for people who want to try something different and maybe push the bounds of their ability a bit in a team setting. A six mean team pushes through exhaustion, sleep deprivation, poor nutrition, and running in the dark (doesn't that sound awesome?). A 12 man is not nearly as challenging. You only run three times, and you have long breaks when your entire van can park and rest. Don't be afraid of trying this.
Assembling Teams: I do not want to be responsible for assembling teams. This will kind of fall together naturally. To get things started, we need to know who is interested. We can use comments on this post to see where people stand, and what you are looking to do. If you want to be on a male-only or female-only team, that is fine. If you want to be on a 12-man team only, that is fine. If you want to do the 70-mile option, great! Just post a comment so people know.
Commenting: Please include the following information when you post:
Name
Race (200 or 70 mile race)
Team Members (Ultra or 12-man)
Type of Team: (Coed, single gender, or no preference)
Would you be a captain (the person to register and help keep the team organized)
Your goal (running hard, running for fun, or somewhere in between)
Other Runners: If we are short on runners to fill teams, we can get non club members too, but I suggest trying to start from within our group.
Training: The training is not as hard as you might think. Each leg of the relay is about 4-7 miles normally, so you never run too long. Having longer endurance training runs are important, and I also suggest having a few days where you do a "double" and maybe one day with a "triple" (for ultra teams).
Apologies again for not getting last weeks run posted. I had it typed up, but was side tracked and never got it out there. Hoping to get people back out tomorrow. Looking like it will be 60F and cloudy right now.
Please, comment if you are coming. Even if you are starting early or coming late. It makes a BIG difference to motivate other runners and encourages more to come out. Slow or fast. . . comment if you are coming.
I am pretty sure I will be running/marking the Roanoke Canal Half Marathon trail, so I will not be able to put out fluids. Please comment if you can help.
I picked our "dead end" route for this weekend. In total it 13.4 miles, but it can be easily adjusted to any distance you prefer just by removing the out-and-back sections. There are actually five times on this route where you do an out-and-back. It may sound boring but this guarantees you will see lots of each other on the run. REVIEW THE ROUTE so you know what you plan to do. See you in the morning!
The RMEC likes to promote events that are well organized but put on my local groups. There is nothing wrong with the bigger events put on by a professional event management company (well, there really is, but we wont go there), but we like to reward the local smaller race directors around us. Here are a few events to keep in mind over the next several months. . .
03/31 Movin' For Community Outreach 5k: This 5k is is Rocky Mount's backyard (Tarboro). It is put on by Howard Memorial Presbyterian Church. Last year had over 200 finishers. It is a certified course, has online registration, and chip timing. All of this and only 20 minutes away. Can't beat that!
04/14 Gallberry Stampede: This 4th annual event will provide participants with the option of a 2K walk/jog, 5K jog/run,10K or 10 mile run on a farm path cross country course. The event will take place on Gallberry Farm, once a large dairy operation and now a cotton farm. The 10-miller is a new event. The course is mostly flat with a few hills.
05/12 Fun Run for Charities: Rocky Mount's own 5k and 10k race will be held on May 12 this year. This is always a fun event for our community. I hope to see the RMEC out in full force supporting our home town event. This race is full of young runners too, so bring out your kids.
05/19 Bright Night 5k: This event is just down the road in Greenville. Last year the RMEC took a good crowd. It is one of the only twilight races you will find around us. The race has a great mission, and the race director is as passionate about the event as she is about the cause (ovarian cancer). Please consider joining the RMEC again in 2012 on a road trip.
06/18 Running of the Bulls 8k: Last year three of us went to Durham for the Running of the Bulls 8k. This event is put on by Bull City Running, and is a blast. It is an early in the morning on a hilly course around downtown Durham. It finishes in the original historic Durham Bulls Stadium on the baseball field. The have cold beer and music playing at the finish too.
What ever your do. . . keep running, and keep racing!
Hello RMEC! It is that time once again to deal with race packets.
STUFFING: Thursday 6pm - 8pm
The Sweetheart 5k is one of the simpler race packet stuffings that we have. I have done it at the house before with just myself and Ursula. That being said, it goes much faster with a few additional hands and some extra space. Mike S. has offered the use of Construction Imaging to do the stuffing on Thursday at 6:00 pm. Here is the process:
Get a bag and put on the label
Verify the name and put in the number and safety pins
Add brochures, cards, and koozies
Get the correct shirt size and color
Put the bag in the box.
Repeat
Volunteers:
1 Michael F
2 Mike S
3 Margaret B
4 Arthur
5 Mary Frances
6 Nelson
7 Donna
We line everything up, and it goes quickly as long as we stay in order and organize. We do need big boxes if you have them.
PICK UP: Friday 11am - 6pm
The packet pickup on Friday is at the Dental Care Center. It begins at 12:00 but we need some time to set up. It is a simple and fun job. Runners will give you their names, and you give them their packet after checking their race number. We will have printed instructions for you to follow.
Volunteers:
11-12: Michael, _________
12-1: Michael, Scott
1-2: Alane F, __________
2-3: Kyle
3-4: Amber S
4-5: Amber S, Jon S, Tracy P
5-6: Michael, Jordan
NOTE: Contruction Imaging is located at 3993 Sunset Avenue. Come to the door that says:
Visitors please use front door". Michael Schear is allowing us in. Thanks!
We have been getting about 20 people out for the Saturday group runs. Thanks everyone for supporting these runs! This weekend we will mix it up a bit and leave from Sunset Park. We will start by the tennis courts just past the skate park. If you don't know where this is, click on the route. It is easy to find.
We have the old Rocky Mount 5k and Half Marathon courses (both certified). If you look at the routes, you will see a few easy places to cut the half marathon route if you need fewer miles. Note we are starting at 7:30 am. It seems like more and more people were starting early, so I made the change.
I will have fluids at the start. We run back by the start where you can get fluids, but you only hit them once on the 13.1 mile route. Bring more to carry if you need them. Also, if anyone has a pickup truck, please comment. This way we have a place to put the fluids without leaving them in plain site.
Runs away from the Teeter are fun, but we need a good turnout to make them successful, so please try to be there at 7:30. Thanks!
Welcome to Spring! hard to beleive it going to hit 70F today (Friday). To temperatures will drop fast tonight however. It will only be 36F in the morning but will reach 50F by 10:00. It is actually going to be great running weather. Just dress in layers.
Last week we got rained out, and most people skipped the morning run (myself included). That makes it even more important to get back out there tomorrow. Please review the routes, comment if you are coming, and clean up the aid station (don't leave clothing after the run).
I stuck with the 8:00 am start time, but as usual you can start early. Try to be back by 8:00 if possible, If anyone can do fluids tomorrow, speak up. If not, I will have some out there. Thanks everyone!
Also, would you like to start somewhere else for our next group run? YMCA? City Lake? Battleboro? Other?
Wednesday, January 25, 2012
Hello 2012 RMEC Members! Couple of quick items for you. . .
BLOG: As you can all probably tell, the posting to the blog has slowed down tremendously. I really like to keep the blog updated with race information, results, race reports, tips, and just good running stories. I need help to keep the blog useful. I welcome anything from our club members to include on the blog. As long as it is: 1) focused on running, 2) not sales related, and not offensive we generally will put it on the blog. To submit anything to the blog, please email runrmec@yahoo.com
SWEETHEART 5K: We are now at 150 registrations for the Sweetheart 5k. The price increases on Friday, so please sign up today if you plan to run. Use the code "RMECMEMBER" to save on your entry fee. Rocky Mount only has three local races now, so I hope you will consider supporting the Sweetheart race as either a runner or volunteer. Signing up early is a BIG help from a race planning standpoint. www.sweetheartrace.com
SHOE DONATION: Bring your clean used shoes to the Sweetheart 5k. First United Methodist Church Youth will be collecting shoes to donate. Great chance to clear out your closets, and they don't have to be just running shoes! Spread the word!
CLUB SHIRTS: We will be looking to order RMEC shirts again shortly for club members. We need to review the club finances to see how much we can discount the shirts. I will post something on the blog shortly. Two things about shirts:
There is no style that makes everyone happy.
There is no way to guarantee the size you picked will be a perfect ft.
In the past, we have ordered every color under the rainbow. We will not do that again. It is simply far to difficult to manage. I would love to have a "racing" top that the club can use for races. You see other running clubs and running stores in local races, and they are easy to pick out as a group. Most of us already have too many short sleeve tech shirts from races and the idea of another one is not appealing. This is why I am leaning towards a "racing" sleeveless option again. We will share options before orders are placed.
RUN RSVP: I frequently remind people about commenting on the blog when are doing group runs. This serves multiple purposes:
It lets us know how much to bring for fluids.
It encourages others to come run when they see a big group is coming.
It keeps our blog "active". I know I don't post often, but the blog and Facebook is a way for us to stay connected.
COMMENTS: Please feel free to comment on any of these topics. Thanks!
It will actually be a great morning for a run. At 8:00 the temps are supposed to be 48F. By 10:00 am it will warm up to 54F. For simplicity I used the same routes as last week. Plus most people are generally picking their own routes.
Please comment in this post if you are coming. It really makes a difference
If you are starting early, try to be back at the Teeter by 8:00.
Clean up the aid station!
#4 is a big one. The last three weeks something (bottles, shirts, GU wrappers, cups, etc.) has been left at our aid station. The home owner contacted me to let me know. He was not upset, but me to remind everyone to clean up behind yourselves.
If anyone can do fluids tomorrow, speak up. If not, I will have some out there. Thanks everyone!
As always, review the routes. Hope to keep seeing big crowds. We are averaging about 20 runners now, but we really want to hear from you if you are coming so we can plan better. See you all on the roads! Even if you are running early, please comment and try to be back at the Teeter by 8:00 to join the group.
Good luck to the crowd racing in Charleston this weekend!
Running tomorrow from the Harris Teeter. We have posted this information to the new RMEC Facebook Group Page. You can find that information here: We are going to be doing much more in the RMEC Facebook group, so I strongly encourage people to join that group if you have not already. The run details are also below:
It was with much anticipation that I awoke Saturday, March 3, 2012 at 6:00 am to the sound of rain tap-tap-tapping on my window sill. “Surely Jon and Amber will not want to run in this crap”… was the first thought to pass through my clouded morning haze. I looked at my phone. A text from Jon said, “This is not good”. Amber followed with a few…too much to type in response. So I called. The decision was made to AT LEAST go get our shirts…LOL. Fear…and relief at the same time.
I am not sure of the exact distances, but I seem to think that I came out of the single track section at around mile 8-ish at around the 2 hour mark. For some reason the fact that I had to cover 18+ miles in 4 hours loomed heavy over me given the conditions and the 6-hour cut off made it hard to relax and enjoy the race until I had covered the next few miles at a decent pace. The bridle trails at Umstead are compacted and mostly dry. So I settled into the run/walk that is serving me well these days. The hills are AMPLE…but, that means the down-hills are long and a great chance to stretch out and get some miles covered. 
Then I hit mile 20. I think it was mile 20. They had Oreos and Gummi Bears. I “hoovered” 2 Oreos like a hostage…thus creating a very dry mouth…I headed down the trail with a cup of Gummi bears in hand…Cookies and Candy…5 more mile fueled by SUGAR…SIGN ME UP!...I ate a few Gummi Bears and suddenly I cannot breathe….I panic…no one behind me…no one ahead…what the?.....i balled my fist…pushed it into my sternum and flung myself into a tree. I fell onto the trail as the Gummi Bear flew from my nose and mouth. I laughed….then I kinda shook for a minute…that could have been bad…but the good Lord takes care of fools and children, and I am grown! I decided that I would limit the next 5 miles to fluids…UNTIL I saw FRITOS! WHAT? BEST RACE FOOD EVER! Fritos are as good as a ribeye at the Angus Barn at mile 24 of a marathon…with a Dixie cup of Coke…WHAT?...amazing what the body appreciates after too-many miles on-the-hoof.
