RUN RSVP: Saturday 5/26 @ 6:30

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. 

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  7 miles - 11 miles

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.

RMEC NEW 2012 SHIRT ORDER:

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 Men's Sleeveless - $11
• Blue Saucony Short Sleeve - $12
• 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

• Bright Yellow Asics Men's Singlet - $10
• Bright Yellow Asics Women's Singlet - $10

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. 

Please post all comments before June 1, 2011.

2012 Bright Night 5k Results

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.

Complete results: http://www.brightnight5k.com/results.html

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!

RUN RSVP: Saturday 5/18 @ Teeter

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. 

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: TBD
• Weather: Forecast
• Routes:  7 miles - 11 miles

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/

Fueling for a Marathon

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.

Dr. Trent Stellingwerff interview


The total podcast is over and hour, so allow time to hear it all.  Thanks Ron!

In for the Long Haul

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.

RUN RSVP: Saturday Cinco de Mayo

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. 

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: TBD
• Weather: Forecast
• Routes:  7 miles - 11 miles

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!

Running in the Heat.

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.