RUN RSVP: Saturday 3/5

Come out to run with the club tomorrow morning.  Hope to see a great crowd out there in the morning.  

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: yes, at the tracks
• Weather: Forecast
• Routes:  6.67 Loop Route

Please post here if you plan to run and include your anticipated distance and pace!  The route is one you can do one, two, three or as many times as you want!  Happy running!

What are you Running?

Spring is in the air!  That makes for chirping birds, sunny skies, buds on trees, and happy feet.  [BIG INHALE] take it in boys and girls. . . running season has begun!

With 70+ RMEC members, I know we are racing all over the east coast.  Please take a minute and comment below and let us know where and when you are racing.  First of all, I want to update our race list to the right.  Secondly, it will help encourage other members to race as well, and just might get you a travel partner!

If there is a race you are considering (or that just looks fun) share that as well.  You may find others that are interested.  I know we have people doing the American Odyssey Relay, Tobacco Road, Umstead, Warrior Dash, Bright Night 5k, and more.  Tell us what you are running!

New Twist on Old Debate

Do you stretch before you run?  Do you stretch after your run?  What about in the mornings?  Heck. . . do you stretch at all?

This topic is often brought up in running circles and there are a wide range of opinions.  Most of us struggle to find the time to squeeze in a 30 minute run, so trying to add 10 minutes of stretching on either end of the run is not likely to happen.

Dave found this article on WebMD by Kathleen Doheny.  Take a minute to read through it, and share your thoughts in the comment section below.

Stretch Before Running?  New Twist on Old Debate

As a reminder, I am always looking for good material (fitness related) to post to the blog.  Dave and Frank have contributed several things.  Please feel free to forward me topic.  I especially LOVE race reports.  They can be one paragraph or ten pages.  Just write!

Safe Running Tips

I know most of you already know the information below, but I like to post these safety tips once a year. Take a few minutes to read the items below. Be safe whenever you are running, and don't be afraid to remind your running partners if they are not being safe.

• Always carry identification with you; (get a Road ID if you dont have one)
• Always run facing traffic. When running in a group, do not take over a lane of traffic-keep to the side;
• When running in a group, look out for one another. Point out oncoming traffic, potholes and debris to fellow runners;
• At night or at dawn, wear a reflective vest and/or other reflective gear;
• Don’t run with headphones; (use your best judement, but from a safety perspective, it is a bad idea)
• Be alert for cars. At an intersection, look at the driver of the car. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way;
• Always stretch after running. It is also a good idea to stretch five minutes into a run;
• Drink plenty of water. Even in cold weather you should be drinking plenty of fluid;
• If anything hurts, STOP. For recovery, think RICE (Rest, Ice, Compression and Elevation);
• Make sure that you have good shoes that properly fit.  Go see Raleigh Running Outfitters to get the correct shoe for you.  All shoes are not created equal.
• "Don't be a Lemming" - In other words just because your buddy sprints across the street to dodge a car doesn't mean you should.
• Point out hazards.  If you see a hole, rock, (or medal hoop) etc. announce it to your running partners so no one falls. 
• It is better to walk a few minutes and still finish the run, than to run yourself into an injury. Take breaks if they are needed. Especially in the heat.

Happy Running!

RUN RSVP: Saturday 02/19 @ Harris Teeter

Looking forward to seeing everyone out for a run tomorrow morning.  We are using the routes from two weeks ago, so please review them.  They are not regular routes as we will be heading out a different direction.

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes: 4 Miles, 9 Miles, 14 Miles

It should be fantastic running weather.  It will be 49F at 7:00 am and 54F by 9:00 am.  Ron is putting out the fluids this week, so be sure to say thanks when you see him.  As always, post if you are running so he will put out the correct amount of fluids.


Get your run done early so you can enjoy the day . . . it will we low 70s by 1:00 pm.  

Local Races

I wanted to take a minute and encourage the RMEC to support the local racing scene.  I know many of you are racing half and full marathons, or are just beginning your tri-training plans, but every runner counts at local events.

I picked these events for two reasons.  First, they have supported our events in Rocky Mount.  In fact all three races below had representatives racing in the Sweetheart 5k.  Secondly, these races really are "local".  They are not put on by an event management company.  Much like the RMEC events, these were created and supported by the local community.  Please add at least one of these to your racing calendar this spring.

04/02 Movin' For Community Outreach:  This Tarboro race has a 5k and a 1M option.  Several runners from the club have done this in the past and really enjoyed the race.  It is a flat and fast course and only a 15 minute drive from Rocky Mount.  Not to mention an early April date just about guarantees perfect weather.

05/14 Fun Run for Charities:  You are all well aware of this Rocky Mount race.  This event has a 5k, 10k, and Fun Run option.  It also raises an unbelievable amount of money for non-profit organizations in our community.  Ryan is on the race committee for this event, and the RMEC should make a good showing on and before race day.

05/21 Bright Night 5k:  This is one of the only twilight races you will find in the area.  The 2nd annual event is held in Greenville, and has a very touching story related to the event.  Please be sure to check out the mission page of the race web site.

Thanks!

Sweetheart 5k Recap

I wanted to take a minute to thanks the RMEC for a great weekend at the Sweetheart 5k. After a snow out in 2010, we had near perfect weather this year. As with any local race, there are too many from the club running to write a detailed breakdown of every one's performances, so I will try to hit a few highlights. If I left you out below, know that I am still excited with your race as well.

 It's Miller Time: Team of Jeff Miller and Patti Miller took the title of the fastest couple at the race. The even kissed to get their award! Both runners shook of the injury bug and placed second overall for their gender. Jeff finished with a 19:07, and Patti with a 22:16.

Ron Fleming: We have been seeing Ron log long runs in Ultras over the past few years, but he proved last weekend that endurance training has not slowed him down. Ron ran a 6:32 pace on his way to 8th place overall finish and a new PR.

Team McLeod: Julian and Yvonne once again took home the prize for their age group in the couples division and 4th among all couples. With a combined age of 96, this duo beat out 20 teams that were younger!

Mary Frances Bush: After a brief intermission from running through the winter, Mary Frances got back on the right foot and completed her second 5k. We look forward to seeing Mary Frances back on the road this spring!

Lakeside Lovers: The team of Andy and Carol not only took home another couples award for the RMEC, but they also had the cutest costume. Andy raced in red long underwear, and the both had hearts pinned to their back with their team name.

Teddy Cheetah: John Clark took third overall on the race with a 19:24. This is a new 5k PR for John aka the Teddy Cheetah.

Eric Seale: Eric not only ran to and from the race, he also set a new 5k PR. If he can keep this up, he might put away the bike for ever!

More Awards: William Lucas, Ralph Willey, Tom Thurman, John Batchelor, and Anthony Lucas also took home some hardware from the race.

Volunteers: Big thanks to Scott, Frank, Larry, Ted, and Steve for coming out to volunteer at the race. You all had a tremendous impact to the success of the race.

Brush and Paste: Of course there is no way possible I could not recognize Kevin and Eric for doing an outstanding job as the official Dental Care mascots. The two of them had fun and made the race more fun for everyone involved. Thanks guys!

Regardless of your pace or place, feel proud of your race! (yes, I know that rhymes). 2011 is just getting started. Pick up some races and start training. Push yourself. . . find some challenges. You will be amazed what you can do!

• Complete Race Results
• Rocky Mount Telegram Pictures
• Rocky Mount Telegram Article