LAST LONG RUN!

I enjoyed seeing everyone this weekend. I hope the shorter distance did some good for your aches and pains. Remember, if your are still hurting, take it easy the week (extra rest, and/or low impact cross-training). You want to be ready for your last long run!

Richmond 20-miler
Map and Route: Here is a link to the Richmond 20-miler. Directions are in the email I sent. Remember, we are starting at the Sports Backers, not at the marathon starting line. Because of the design of the route, there really is not an opportunity to shorten it until mile 19 when you are beside the Sports Backers.

Richmond Start Times: Because of the size of the Richmond group, we will start in waives

• Number 1--- 3:40 or faster (half 1:42 or faster) Start at 7:10
• Number 2-- 3:40-4:00 (half 1:42-1:50) Start at 7:12
• Number 3-- 4:00-4:30 (half 1:50-2:05) Start at 7:15
• Number 4-- 4:30-5:00 (half 2:05-2:20) Start at 7:18
• Number 5- 5:00-5:30 (half 2:20-2:35) Start at 7:20
• Number 6-- over 5:30 (half over 2:35) Start at 7:23

In case you are wondering how you will fit in, I looked at the roster of runners on the training team, to see how many runners fit into these categories:

• - 3:40 - 110 runners
• 3:40-4:00 - 145 runners
• 4:00-4:30 - 227 runners
• 4:30-5:00 - 179 runners
• 5:00-5:30 - 136 runners
• 5:30 + - 90 runners (of which 48 are over 6 hours)

The bottom line. . . you will not be running alone regardless of your pace, so do not let that idea create any unnecessary stress. Also, you will have coaches running the route too. They will be all over the roads. Lastly, the SAGs (fluid stops), will have multiple volunteers and coaches as well, so if something goes wrong, you have a ride back to the start.

Dinner: Don is trying to arrange a Friday night dinner (your expense) for those who are interested. We plan to leave at 4:00 p.m. which should put us in Richmond by 6:30 if traffic is not a problem. This would give us a chance to meet some of the Richmond runners. I will have more details shortly.

Rocky Mount 20-miler:

For those staying in town, there will still be a run from the Harris Teeter on Saturday. To ensure a safe start (day light) I recommend you guys start at 7:15. You will use the same 20-mile route we have used the last two times. I emailed out the directions.

• Bathrooms: You will pas a port-o-pot beside my house early, and then you will run by the YMCA a little past the halfway point.
• Fluids: Russ will place fluids and Gels at Co-Ah-Bar. There are also fountains at City Lake, Battlefield Park, and the YMCA. If someone can place fluids at the tracks, you will covered. I can provide whatever you need to get it set up.

Here are the names that I know will be in Rocky Mount. Russ, Larry, John, Misty, Elaine, and Matt. Some of you were still not certain when I checked last.

Note: 20 miles is a long way to run by yourself. I am hoping those that will be in town will run together. The current route does not create the opportunity to see each other on the run. I can create a 20-mile route that stays closer to the HT with some loops if that is preferred. Let me know your thoughts.