RUN RSVP: Saturday 07/31

Last weekend was hot. This weekend will likely be more of the same. I will remind you once again to adjust your pace for the heat. When doing your long runs, it is more important to cover the required distance than it is to hit a certain pace. Running a set speed is of course a good thing to do, but not if it causes you to stop early.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ the tracks
• Weather: Forecast
• Routes: 3.8 Mile; 7 Miles; 10 Miles

For those following the MCM training plan, this is a recovery week. As mentioned earlier this week, recovery is key to marathon success. If your own personal training plan does not have recovery this weekend, feel free to add on miles. I selected a different route (no Candlewood), so please be sure to review the map and written directions. For the 7 and 10 miles routes, the directions are viewable below the maps. For the 3.8 Mile route, it is under "View Notes".

It will be hot. . . arrive hydrated, and stay hydrated. As a reminder. We ran out of fluids last week. Please RSVP so we can prepare accordingly. I need to get my run in on Sunday this week, and Ursula will be at a swim meet on Saturday. Can some put out the fluids? I can provide the cooler, cups and Gatorade mix if needed. Please post a comment if you can help.

If anyone else wants to run Sunday, please post a comment as well.

Planning for a Half or a Full?

I have heard from several people in the RMEC that they have friends, spouses, or family that are planning on a fall half marathon. I also know there are others who are planning a fall marathon that is not the Marine Corps. I wanted to do a blog post to try to get some conversation started about your plans.

I am a firm believer in doing races with friends. It is just more fun knowing you are all out their pounding the same streets, and knowing friends are waiting for you at the finish to celebrate. I know several people are planning to do their first half marathons, so having company could help. Here are the races that I have heard people mention. All three are driveable, affordable, and have both a full and a half option.

• 11/01 City of Oaks Marathon - Raleigh, NC (Half, Full)
• 11/08 OBX Marathon - Outer Banks, NC (New 8k, Half, Full)
• 11/14 Richmond Marathon - Richmond VA (8k, Half, Full)

I encourage anyone (member or not) to post a comment. Don't feel obligated to follow the group, but knowing what everyone is planning could help you make a decision.

Time for a Tune Up?

It is common for people to schedule a "training race" when they are preparing for a marathon. These races are used to check in on your progress, and as a reward for all of your hard work. If all you do is train, things can become boring and frustrating.

The other benefit of a tune up race, is using it as a "dress rehearsal". You eat your pre-race meal. . . you go to bed early. . . you pin on your race number and put your chip on your shoe. . . you have to use a porta-potty. . . This way when your goal race arrives you are more prepared.

I encourage each of you to find some race options between now and your fall race. Here are some nearby 10k or longer options:

• 08/29 Patrick Henry Half Marathon - Low cost race hosted by the Sports Backers. 75% of the people who run this race are training for the Richmond Marathon. Held mainly country roads in Ashland, Virginia.
• 09/06 Rock and Roll Half Marathon - Big, expensive, and fun race. This Half is one of the largest in the country. It is not a cheap trip, but it is a fun weekend at Virginia Beach.
• 09/12 Ford's Colony Race - You might have heard about this local race. . .
• 09/27 Anna's Angels 10-Miler - This RTP race draws over 300 runners for the 10-miler. I know very little about the race, but the timing is good for a tune up run. There is also a 5k.
• 10/11 Run for the Booty Half Marathon - This new race in Greenville is part of the North Carolina Half Marathon Series. The course will be flat. This is two weeks before Maine Corps, but still could be a good option.
• 10/17 Medoc Trail Race - You might have heard about this one too. The 10-miler is a great tune up distance.
• 11/05 Old Reliable Run - This Raleigh event is one of the longest running 10ks in the area. There is a 5k option too. This is likely too late for a tune up race, but you may set a new PR after your marathon!

Please post a comment if you are running any of these races, or if you know of some other options for the RMEC to try.

Saturday Group Runs.

I wanted to post a few thoughts about the running through August. First of all, it is fantastic that so many of you are showing up at 6:00 am to get in your long runs. These will be key to your fall racing success. If you are training for the Marine Corps Marathon, a half marathon, or even a 10k, long runs are important. Starting them early may give you increased humidity, but the cooler temps are critical to pulling through.

Don't get discouraged. You will have bad runs. I know the heat made things very difficult on Saturday, and that may have created some doubts. Don't worry if things were tougher than you expected. This was the first truly hot day we have had for a Saturday morning run. We really have been lucky this summer until now. Remember to adjust your pace on hot days. We are now heading into August, which will be the hottest weather we have faced yet. You know these will be some challenging days, but stick with it. The summer will be over before you know it, and you do not want to fall behind now.

Please RSVP. I am thrilled that so many people are showing up to run. Please do take the time to post a comment when you plan to run. We ran out of fluids last weekend. I have everything I need to supply ample Gatorade, and am happy to share it with everyone who shows up. I judge the mixing quantities based on the blog, so your comments help tremendously. Steve will also be sure to have water available when he runs as well.

Use your recovery weeks. If you try to run faster and longer each week, you will most likely get injured. Recovery weeks are important for the success of your training. There is a reason your body is sore the day after a good workout. . . it is trying to tell you something. Recovery weeks have a shorter "long run", to allow your muscles to repair, and to reward yourself for the hard work you have been putting in. Don't feel guilty about taking some recovery time.

RUN RSVP: Saturday 07/25

Welcome back Summer! So glad you decided to return with all of your heat and humidity! I can hardly wait to enjoy 10+ miles in your warm embrace. . . okay, it will be hot and muggy tomorrow, but we have gotten a free pass so far this summer. Don't be surprised if this run does not feel as good as some of your last ones, but you still need to push through.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ the tracks
• Weather: Forecast
• Routes: 5 Miles; 10 Miles; 14 Miles

We are adding one mile over last weeks run for those following the MCM training plan. This mean a 10-mile and a 14-mile route. As a reminder, those following the shorter distance are building up to one 20 mile run. Those running the longer distance are building up to three 20+ mile runs. Of course many of you are following your own unique plans, and the weekend runs should be adjusted to your needs.

I also included a 5-mile option, so pay attention to the routes this week. The three options use mainly the same roads, but have different turns along the way. We should end up passing each other a few times on the run if I mapped it correctly. Don't follow the wrong person and add extra miles.

Please post a comment with your pace and distance, especially if you are running a distance that is different than we have planned. It will be hot. . . arrive hydrated, and stay hydrated.

Where is the RMEC?

Ford's Colony Race: Just a quick reminder to the RMEC that it is time to sign up for the Ford's Colony Races! I am not sure why, but we have hit a hot streak with registration. We had 13 sign ups just yesterday alone. . . and only one of those was for the 5k.

We are blowing the doors of the the 2008 registration numbers, and will sell out. What makes this the most surprising, is that most of the RMEC runners are not signed up. Doing a quick scan of the attendee list, the RMEC is lagging behind right now. By my count we still have over 30 members that have not registered yet.

As we make purchases and order supplies for the race, the sooner people sign up, the easier the race is to manage. If you plan to race, please take a few minutes and sign up today. Club members can use the code RMEC10 to save 10% of their entry fee.

Medoc Trail Races: I also wanted to take a minute to remind you that we need volunteers for Medoc! This race takes a minimum of 50 dedicated volunteers to pull off. Right now we have 13 volunteers. If you are racing the Marine Corps Marathon, we hope you will consider volunteering at Medoc the week before. If you are not running the Marine Corps. . . sign up to race Medoc! Whichever you decide, volunteers and runners should register online.

If you have not visited the Medoc site lately, you may not know that we have runners coming from 11 states to run the race! You can visit our interactive map to see where people are traveling from. Be sure to zoom out so you can see them all!

Medoc Meltdown 50k and Fun Run - Coming 08/22

On August 22 Frank will host the second annual Medoc Meltdown 50k and Fun Run. The Meltdown is what is know an a "Fat Ass" run . . . no fee to enter, no official timing, no support. Just some great people coming out for a run! The only "non Fat Ass" thing is that Frank does print special race t-shirts for any who want them . . . $10.

The run is held at Medoc Mountain State Park in Hollister, NC . . . about 30 minutes north of Rocky Mount. While the park officially opens at 8 am, Frank is working with the park about getting it opened early, so he plans to start at 7:30 am or so.

The course will follow the Medoc Trail Marathon course . . . 8.7+ miles per loop. 3 loops is a marathon. 4 will be just under 35 miles. Run / walk as much or as little as you choose! The course is a figure 8, so you pass home base (Picnic Shelter) at about 3.5 miles and then 5.2 miles later at the end of the loop. Medoc Trail Races web site has information about the park and the trails. The Park does have excellent camping and showers close to where we start.

Everyone is welcome. Come run. Come walk. Go as far as you like or as short (minimum is a 3.5 mile first loop). Just bring your own coolers, gels, snacks, etc.

All Frank asks is that you let me know your coming by sending me an e-mail flilley (at) embarqmail (dot) com. Also let me know if you want a shirt and your size.