The Great Medoc Rerun of 2011

WHAT'S THIS ALL ABOUT: Once again we had a fantastic group of volunteers at this years Medoc Trail Races. Any time a person volunteers, this means they are unable to race. The Medoc Rerun was created to give those volunteers, and anyone else who is interested a chance to do the race, and earn some swag! Once again we have extra Medoc items that we need to get rid of. As part of your Rerun entry, RMEC members and friends will be asked to pay our cost to get any items. So, for those of you who could not make it to Medoc Trail Races or were volunteering, here is your chance to run.

WHEN: Please join us for the Medoc Rerun on November 26th. It will be cold, there will be leaves on the ground, there will only be one fluid stop, and the course will be unmarked. It will be a challenge! We plan to start at 8:00 am., but you are welcome to start early or late.

COST: So, how much does it cost?

• Just Run: FREE
• Medal: $5
• Medal + Shirt: $15
• Medal + Shirt + Hat: $25
• If you volunteered, you can take $10 off the cost above.

WHO CAN RUN: Everyone! This is a group run. Even if you raced already, come join us! There are lots of you who did not get a chance to run the official Medoc Trail Races, so we are hopeful to get a BIG crowd out for the Rerun. we normall get 40-50 runners.

SWAG:

• SHIRTS: The 10 Mile shirt is dark red and the Marathon is navy. We really do not care which shirt you get, but those running the marathon get dibs on the navy shirts first.
• HATS: When you register you have the option to add a finishers hat to your order. You must run at least 10-miles to take a hat. These are first come, first serve as well.
• PINT GLASSES: We have a limited number of Medoc pint glasses left as well. We will sell these for $5 a piece at the Rerun. Only one per person. Once again, first come, first serve. So arrive early if you want a glass.
• INVENTORY: We have not inventoried everything yet, so when you sign up, tell us what you prefer.  Hats and medals are not an issue, but shirt sizes and colors may be.

HOW DO I SIGN UP: Post a comment to this blog entry if you are running.  When you comment, we need to know the following:

• Full Name
• Distance
• Medal - Yes/No
• Hat - Yes/No
• Shirt - Red/Navy, Tech/Cotton (or just say no shirt)
• Shirt Size - S, M, L, XL, WS, WM, WL, WXL (give us a 1st and 2nd choice)

HOW DO I PAY:  Bring payment to the Rerun.  You can bring cash or write a check to "RMEC".  We will NOT have change, so bring the correct amount.

RACING AND RESULTS: You may be wondering if this is a "race". The answer is "not really". If it was, we would call it the "Rerace" instead. You are welcome to run this as fast or as slow as you like. We will ask people to time themselves (BYOW) and write down your time when you finish. We will try to post results on the RMEC blog, so if you do run fast you will have something to brag about :-)

SUPPORT: This run is a FA-style event. If you need support, bring it. If you need a drink, bring a bottle. If you don't know where you are going, grab a park map. If you need a bathroom, go at the shelter or hold it. We will bring left over gels, gummy bears, and a cooler of Gatorade, but your support is 100% your responsibility. We do kindly ask that runners not take extra gels home with them after the run. These will get used at group runs and other races.

WHY CHARGE ANYTHING?: Keep in mind, you can come do the Rerun for FREE. The only cost is for those who wish to take home some of the race swag, and we are actually under charging. Remember that the RMEC is a non-profit organization. Any proceeds collected from the Rerun go directly into the 2012 Medoc race budget, and also help us to make a contribution to the park.

WAIVER: This is 100% a "run at your own risk" event.  It will be chilly, hilly, leafy, hilly, and not supported.  It will not be a marked course.  Your safety is your responsibility.

OBX Tip #6

A very experienced marathoner and triathlete once said that runners should be able to carry on a conversation during long training runs. This may make some of you a bit nervous at first (trying to catch your breath), but you will get better at it, and will be more comfortable on my long runs and enjoying your time with my training partners.

The lesson learned can easily apply to you as you prepare for your race at the Outer Banks. It involves defying some restrictions that your mind might have placed on your body, and realizing that you are physically ready to handle what’s in store for you on November 13. Learn the three lessons here, and repeat them to yourself during the race if needed.

The mental battle is the toughest. We’ve all made it through tough decisions in our lives. Now it’s time to make the right decisions for your body by applying some mental strategies to your training and the race. You have been training too hard to let muddled thoughts break your focus. Whether 26.2 miles is a new challenge for you or you’ve completed the distance before, doubts somehow manage to creep in. Think positively as you train—you are laying the foundation for your race. Force unnecessary doubts out of your head. You will have more support on the streets of OBX than you’ve ever had on any training run. Spectators, volunteers, and other runners will be everywhere you look. If you don’t let your mind get in the way, those crowds will help push you to the finish line, as fast as your legs can go.

There are solutions to any problems that arise. You are not going where no man or woman has gone before. You will, without any doubt, experience challenges in the final weeks of your training and on race day. But there will be solutions to any issue you’ll face, both in the days ahead and along the marathon course. It’s normal to feel anxious about what might happen, but if you address problems now and work out the kinks as you train, your mind will be positive and clear on race day.

You’re as prepared as you’re going to be. You know how well you’ve trained and how long you’ve been working toward this goal. Your body can feel it, and now you just need to get your mind to believe it. As you head into your taper, keep reminding yourself that you’ll be prepared when you arrive at the starting line. Planning for things to go right is the healthiest way to get there.

OBX Tip #4

Sleep, rest, and fueling are the key components to a proper taper. After months of investing in training and building your body up, it’s important to preserve that effort by eating, sleeping, resting intelligently, and easing stress in the final weeks before the race.

Shelly Glover, exercise physiologist, says that now is the time to set a daily schedule and stick to it as much as possible. This includes setting consistent bed times, meal times, and run times. Sticking to a schedule will help ensure that you are at your best on race day.

Sleep and Alleviating Stress:

Sleep can often take a backseat to commitments of work, family, and entertainment, but running well in a marathon requires that you allow yourself enough time for your body to recover from the physical toll that training places on it.

The body releases its highest levels of Human Growth Hormone (hGH), which repairs the soft tissues that are broken down during exercise, during undisturbed sleep; this is vital in making sure your muscles are feeling good and in top shape on race day. Not sleeping enough before the race can also affect your mental focus, increasing anxiety and irritability—the last things that you want to be feeling before a long race.

“Sleeping is an underrated component in the life of many distance runners,” says multisport coach Scott Cohen. “Sleeping promotes recovery, and recovery allows for greater intensity and consistency in your speed/hill workouts and long runs. Getting an ample amount of sleep can prove quite challenging, but do whatever you can to get as much sleep as possible the week of the marathon.”

In fact, some experts say that endurance running requires making time for even more sleep than the recommended eight hours per night. While it may not be possible for many working runners, you should try to get eight to 12 hours of sleep each night before the race.

Glover says that sleeping can prove difficult for many runners during the taper. “To relax and improve quality of sleep [when you’re on a reduced running schedule], try a light stretch before going to bed,” she says. “Mentally, give yourself a brain rub down. Visualize fingers massaging the brain and kneading out the worries and tensions. Focus on your steady breathing. Acknowledge distracting thoughts, but let them drift away. This method is relaxing for sleep or calming for focus on marathon day.”

On the last night before the race, it's normal to have feelings of anxiety or stress that will make it hard to fall asleep. Don't worry about it. According to studies, one night of poor sleep (among many weeks of taking care of yourself), won’t have a significant effect on your performance.

Cohen says the key to the final weeks, in addition to sleep, is simply decreasing your stress level. “It’s imperative that you do your best to ‘put your stress on the shelf’ during marathon week,” says Cohen. “Instead, try and take in all the excitement and the positive energy that flows throughout our running community and our city! I promise you—your stress won’t disappear and you can always pick it up again at the conclusion of your marathon.”

Glover says it's key in the final weeks to “trust your taper,” and not get stressed out thinking that you are losing your edge. She also says it's important to keep thinking positively.

“The power of words isn't lost on anyone," she says. “Don’t continually talk about being nervous. You’ll work yourself into an unmanageable state and waste your energy. If you can at least pretend to be confident the real confidence often follows. Focus on the miles and races you’ve stored in the bank.”

Proper Eating

Another component in staying in top form during the final weeks is making sure to eat properly. Take extra care to eat properly in the weeks leading up to the race so that nutrition won't hold you back from peak performance on race day.

Cohen says there are no hard and fast rules in terms of eating, but that it's not the right time to skimp or skip your food intake. “Think of food as the optimum fuel for your aerobic engine,” he says. “In terms of using caution, never experiment with something new one to three nights before your race, and minimize any possibility of gastrointestinal distress or acid reflux by trying to avoid spicy fare the week leading up to the marathon.”

RUN RSVP: Saturday 11/5 @ Harris Teeter

Tomorrow should render perfect running conditions.   With OBX just a week away, it is the last "long" Saturday run before many will be running a half or full marathon.  By long, I mean shorter than you've been running since you're in your taper period.  But whether you have a fall race coming up or not, we'd love to see a huge group come out to run.  

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13.4 Miles (Easy to Modify) 

Again we have a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This continues to work well.  We'll use the same routes as last weekend (since the rain kept most of you away anyway). It is the "dead-end" route, which I really like.  Not because I like running to a dead-end, but because it keeps the group together.  As always, if you need fewer miles, just eliminate some of the dead-ends.

See you there!  PLEASE COMMENT IF YOU ARE RUNNING.

OBX Tip #3

If you are a fan of Shrek you know that Ogres have layers. . . like an onion. If the current race day forecast holds true you need to dress in layers. Most of you are experienced marathoners, but I still wanted to share a few tips on dressing for the OBX Marathon weekend.

The AccuWeather forecast has a Saturday night low of 49F and a Sunday high of 68F. If this forecast lasts, it might be the most ideal weather you could ask for (keep in mind this is still very early). It will be chilly at the start. In fact it could even dip down close to the upper 30s.

Bag Check: Remember, you should plan to check a bag at the start. You need to provide your own bag. I suggest using a sling pack bag. You all probably have these from past races. They are small, but hold enough for a bag check. Bag check lines can back up right before the race, so don't wait too long. Also, listen for announcements. These trucks often close up early so they can drive to the finish.

Here are some tips:

• Technical: No matter what you wear, make sure your bottom layer is technical fabric. No cotton on the bottom!
• Jackets: If you wear a wind jacket, you will sweat! Don't plan to keep it on the entire race. Layers of shirts are better.
• Wear gloves: I recommend the cheap kids gloves at Target. They look tiny, but are super stretchy. I think you can buy two pair for about two bucks. If they are not thick enough, put both pair on together. If you can't get gloves before you leave for DC, there will be lots of cheap throw-away options at the expo.
• Long Pants: If you plan to have on pants or tights, I strongly recommend testing that out on a run today or tomorrow. 26.2 miles is a long way to run in long pants. It will feel good at the start, but at mile 16 how will it feel? I am not saying don't do it, but do think ahead. Tights will likely be the better option over pants, because pants can introduce lots of potential chaffing.
• Trash Bags: Take a trash bag with a hole cut for the head. This is a great pre-race cover. It also keeps you dry, and holds in body heat.
• Dropping: Plan to drop layers in the first few miles (don't put everything in your bag-check). Don't bring your favorite shirt or hat if you can't part with it during the race.
• Band aides: Not really a clothing thing, but guys should remember band aides or body glide (not both) for their chest. Cold weather can make any potential chaffing become severe. I have seen men finish races with two lines of blood running down their shirts.
• Head and Ears: You lose the vast majority of your body heat through your head. Take an ear warmer or toboggan hat for pre-race and the early miles.
• Race Number: Think about where you pin you race number. I pin my number on the layer I plan to race in (not the other throw-away layer). You don't want to waste race time re-pinning your race number. Pinning it to your shorts is a common approach too, but remember three things: 1) is it comfortable when you run, 2) can you use the bathroom without having to unpin your number, and 3) will it annoy you making noise every step you take?

It is easy to think you are preparing for a sub freezing race based on my comments above. To be honest, preparing for 10F would be easier, because it is cold the entire time. We are trying to make certain we stay warm pre-race, but then comfortable during the race. This means layers (onion reference again).

Post Race:

• You will be sweaty after the race, and can quickly get cold.
• If you are checking you bag, put some warm dry clothes in the bag. This likely will include a hat and maybe some extra gloves just in case.
• If you are not checking a bag, be sure you can get to your hotel to change if needed.
• They will have the shiny space blankets at the finish. These will help, but they are not as good as a warm sweatshirt and a hat.

OBX Tip #2

You might think, “It’s too far, I won’t make it.” Or, “I’m so slow. I’ll be the last one across the finish line in OBX!” Or, “I haven’t trained enough.” Or, “I’ve trained too much.” Or (pick one), “I’m too…old, young, thin, short, tall, fat, bald.” Oh, the crises of confidence that hit in these final weeks before the marathon! They can be enough to keep you awake at night or make even a short training run agonizing.


But here’s the reality: You will finish! You won’t be last! About 98 percent of those who start marathons run, jog, or walk across the finish line. Your goal should be to make the trip as pleasant as possible. Miles of training help, but so does a good mindset.

Here are three tips for helping your mind take your body to the finish line.

Break up the total distance. For real motivation, create short-term goals that will give you a sense of accomplishment during the event, not just at the end. Avoid using the finish line as motivation in the first half or even two-thirds of the marathon, says Ethan Gologor, PhD, chairman and professor of psychology at CUNY and a past captain of the ING New York City Marathon Psyching Team. The finish is too far away to be useful and you might actually lose focus. Likewise, goals that are too close to one another—every mile, for example—will make the race seem endless and tedious, says Gologor. Exactly how you break up the race is up to you. (every five miles? every 10k? you choose!)

Take the focus off of your own feet by thinking about someone else’s. The best place to learn how and why other people are running. When you begin to doubt your own strength, imagine training with a new set of lungs from a transplant surgery. Or consider how motivated you would be if every mile you ran helped raise money for a disease that’s affecting your own child. These are the real experiences of runners who will be in the pack with you.

Give yourself a reason to continue. When a voice of self-doubt pipes up in your head, don’t take it to heart. Instead, recognize it by saying, “That’s the voice of self-doubt,” then exhale and picture it moving out of your head. It might help to replace the doubt with words of self-belief. Perhaps you need a statement of affirmation at the ready. You can create one. Mine is "My Medal, Hot Shower, Cold Beer"

RUN RSVP: 10/28 @ Harris Teeter

You trained all summer, so you know what it is like to run in the heat.  Tomorrow you get a chance to run in near perfect temps.  It will 48F when you start, and it will be 48F when you finish.  This is what we dream for on race day.  The precipitation on the other hand. . .  well that is not what we are looking for.  It is calling for rain the entire run.

Now, before you decide, "I'm not running if it's raining", think about race day.  Will you skip the marathon if it is raining?  There is a pretty good chance you could hit a day just like today when you run OBX. In fact the have had more than one year when it poured rain.  So set the alarm, get out of bed, and enjoy your taper.

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13.4 Miles (Easy to Modify) 

Again we have a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This continues to work well.  I have to start early again because of soccer games.  If someone can handle fluids, it would be a big help.
I used the "dead-end" route, which I really like.  Not because I like running to a dead-end, but because it keeps the group together.  As always, if you need fewer miles, just eliminate some of the dead-ends.

Once again, consider tomorrow a "dress rehearsal" day for your marathon or half-marathon. lay out your gear tonight.  Plan your pre-run meal.  Assume that it is raining on race day.  How would you prepare?

If you are starting your taper. . . enjoy it.  If you are doing your last long run. . . make it a great one! PLEASE COMMENT IF YOU ARE RUNNING.