RUN RSVP: Sunday 09/13

This is a recovery week if you are following the long run schedule for the MCM. Next week we will be back up to 18 or 20+ miles. I know most of you raced today, but some are planning to do a long run in the morning. There is not a formal group run, but use this post to help with your planning if you are looking for a running partner.

Run Details:

• Where: Sunday @ TBD
• Supported: No
• Weather: Forecast
• Routes: Up to You!

Also, don't forget that the Medoc Trail Races is about to fill up, and will have the final price increase on 09/15. Sign up before it is too late!

RMEK Fall Session

The RMEK is gearing up for a fall session and your help is needed!! Several thousand fliers are going home with elementary school children throughout the Rocky Mount area and registration is going live online shortly. There have been many requests from parents and students to offer this program in the fall and I am thrilled to be able to offer it again.

Please help spread the word and encourage kids to participate. In the spring we had around 100 children participate, for those of you who helped volunteer you got to experience the excitement in the children and see first hand the impact of the program.

The RMEK is looking for volunteers to help support the weekly training session for the fall. You do not have to commit to every week. We already have some head coaches lined up, so you are coming to support them, and follow the plan that Tracy has created for the program. There is no planning on your part. We need a smiling face, and a person to help motivate and encourage. You can post here, and/or email Tracy directly.

Each session starts at 5:30 pm and lasts an hour. Here are the dates of the sessions:

Tuesdays - Sports Complex Trail (beside the YMCA)

• September 29
• October 6, 13, 20, 27
• November 3, 10, 17

Thursdays - Red Oak Park Trail (by Red Oak School)

• October 1, 8, 15, 22, 29
• November 5, 12, 19

Lets help make this program a great success for Rocky Mount. Everyone should try to volunteer at least 2-3 times. This is only 2-3 hours of your time over the next 8 weeks. We can all try to find that time! Bring your running gear. . . 'cause we will be running!

Thank you.

Tracy Proctor - RMEK Program Coordinator

Marine Corps Marathon Updates

46 days and counting! The MCM had some new information come out in the past week. Thought I would share with the team and help get you excited for the race! Much of the information below is also available in the MCM September Newsletter.

Powerade - Mountain Berry Blast Powerade will be served on the course of the MCM. I am trying to get some for the RMEC to use on the remainder of our long runs. I would suggest starting to train with Powerade from now until the race. Most electrolyte drinks are pretty similar, but you want to know how your body will handle it before race day. If my memory is correct, Powerade has less sodium than most drinks, but is more easily broken down by the body, so you may get a faster benefit.

Mile Spinners - Okay, let me be the firs to say that these are corny. I have seen these used by apartment complexes trying to rent units. That being said, the MCM seems pretty excited to have these signs as mile markers. I hope they have some more permanent and elevated signs as well, becuase these guys will be tough to see when you are surrounded by a thousand runners.

MCM Gear - If you are looking to buy some MCM memorabilia, you can shop online at the Brooks MCM store. There will of course be lots of options at the race expo as well.

Carb Dinner - In the spirit of traditional military formal dinners called "Dining-In", runners are invited to this elegant marathon-eve pasta dinner buffet at the Hyatt Regency Washington on Capitol Hill. The Carbo Dining In will feature one seating at 6:00 p.m. and includes a buffet-style pasta dinner, salad, drinks, desert and more. This year's guest speakers are Kathrine Switzer and Roger Robinson. You may choose to stay closer to your hotel for dining, but if you are interested in hearing a legend of women's running (and friend of my daughter) speak, and getting caught up in the emotion of the event, this is a great opportunity. You need to register in advance.

E-confirmation cards - You should be receiving an email with you race confirmation card today. You can also get them online if you have your order confirmation number and date of birth. This means you can find out your race number today. . . SO WHAT IS YOUR RACE NUMBER?

Packet Stuffing Night!

Hard to believe, but the Ford's Colony 5k and 10k race is this weekend! We are expecting over 350 runners, spectators, and volunteers to join us Saturday morning for the second annual event. There are a few pre-race activities where Scott and I need your help.

Race Packet Assembly: We are planning for Thursday at 6:00 pm. to assemble race packets. This means getting the right chip, with the right number and the right shirt in the runners bags. We also are adding in some extra goodies from sponsors. Each bag and race number will be labeled with the runners name. Like in the past, we will do the assembly at the main RBC building near the YMCA. If you can help, please post here. With 8-10 people, this will take about 90 minutes to complete. CALL MY CELL PHONE IF YOU NEED TO GET IN THE BUILDING 903-0713

1. Michael
2. Arthur
3. Amber
4. Ryan
5. Bob
6. Jon
7. Ron
8. Levi

Race Packet Pickup: We are strongly encouraging local runners to pick up their race packets in advance. This will make race day far less stressful. Early packet pickup is available at Dental Care Center on Sunset Avenue this Friday from noon - 6:30 pm. We will remind runners of this with an email this week. I would not be surprised to see over 150 runners pick them up early. I am looking for people to work shifts at the table. Two people per slot is probably enough, but three would not hurt.

• Set Up - Michael, Scott
• 12:00 - Michael, Scott, ________, ________
• 1:00 - Michael, Ursula, Russ, ________
• 2:00 - Michael, Ursula, Russ
• 3:00 - ________, Tracy (late)
• 4:00 - Tracy, Robin, Kelly, Levi
• 5:00 - Robin, Kelly, Ron
• Pack Up - Robin, Kelly, Ron
• Transport - Ron, ________

If the late shift person has a truck or van, it would be a BIG help if you can bring them to Ford's Colony after you are done.

Race Day: We are still looking for more volunteers on race day as well. If you know someone who can help, please let us know ASAP.

Thank you RMEC for helping the Ford's Colony Race to become a reality once again!

Disney and Rock 'n' Roll Results

This was a big weekend for the ladies of the RMEC. Starting off at Virginia Beach, three runners took on the popular Rock 'n' Roll Half Marathon. Indy Chesis was first from our group to cross the finish line with an impressive 2:12:56. Loyal training partners, Misty Schmitt and Elaine Weisner ran the first 10-miles together before splitting off. Misty went on to finish in 2:16:01 and finished 79th among nearly 500 in her age group. Moment later, Elaine crossed in 2:17:53.

By the time the Virgina Beach crew was finishing, Patti Miller and Ursula Forrester were just starting. . . but on the other side of the country. They were both running the Disneyland Half Marathon in California. Patti ran an excellent race with a time of 1:56:35, and finishing 56th in a very large age group. She was within two minutes of a PR! 20 minutes later Ursula crossed the finish line, with a memory card full of photos. Her time was 2:16:36. Both Ursula and Patti also ran the Disney World Half in January, so they were earning their special "Coast-to-Coast" medals. To be honest it is one of the nicest medals you will find at any race.

All five women above will be running the Marine Corps Marathon this October. Their Labor Day weekend races are a great indications of how well their preparations are going for the big race. Congratulations ladies on five fantastic races!

RUN RSVP: Saturday 09/05

This is a big weekend for miles! The long run schedule calls for 16 or 20 miles, so come prepared for a great workout. . . and I really do mean come prepared. Treat tomorrow like a dress rehearsal for race day. Eat a healthy carb filled dinner (but do not over eat), and get a good night of sleep. Put on clothes that you might actually race in too. Get excited about the run!

The weather will be fantastic tomorrow. The forecast is calling for 59F at 6:00 am and 74F at 10:00 am. This will be a great morning to run, and provide an excellent chance to see how your training has progressed.

Run Details:

• Where: Saturday, 6:O0 am @ Harris Teeter
• Supported: Yes - Tracks, My House, Co-Ah-Bar
• Weather: Forecast
• Routes: 4 Miles; 16 Miles; 20 Miles

I will put out fluids at my house, and at the tracks. If someone can put them at Co-Ah-Bar, it would be very appreciated. Ursula and Patti are in California for the Disneyland Half, so it is just me and the kids and I don't think I can get to all three spots.

Even though the it will not be as hot, you still need to drink. Don't be fooled and end up dehydrated and with cramps. This is also a good weekend to break out the energy gels or shot bloks if you plan to use them in the race. . . remember, make it a dress rehearsal. Please RSVP so we can prepare accordingly. Even if you are not a regular group runner, or a RMEC member. Please post a comment. Please be sure to review the map very closely.

Good luck to Patti and Ursula at Disneyland. Good luck to Misty and Elaine at the Rocky 'n Roll Half!

Patrick Henry Half Results

Last weekend, Steve and Arthur headed towards Richmond to run in the Patrick Henry Half Marathon. This race is largely used by the locals as a training race for the Richmond Marathon, and has gown in popularity each year. This year, it drew 1,264 runners.

Steve had a tremendous race, knocking about five minutes off his PR. His finishing time was 1:51:16. Not to be outdone, Arthur also ran a fantastic race with a time of 2:08:14. This was only 15 seconds off his PR which was set at Myrtle Beach under perfect conditions. As you all know, last Saturday was 172% humidity, so both RMEC runners pushed through the tough weather.

Great job guys! Click here to see some pretty good race photos of both Steve and Arthur.