RUN RSVP: Saturday 09/01

Very few people are in town this weekend, as many are vacationing, and even more are running the RnR Half. That being said, I am still posting an RSVP to see if any RMEC members plan to run Saturday morning. For those doing Richmond this is a race weekend. I posted the proposed Tar River Half Marathon course below. This is not an exact 13 miles, and it may not have all of the written directions (look under Notes, not in the comment section). However, if people were interested in a 13 mile route, this is a good one. It starts where Taylor Drive and River Drive meet. There are plenty of HT routes that could be used as well.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Sunset Park (unless others have a recommendation)
• Distance: 13 miles
• Supported: No - unless someone wants to pick up the cooler from me
• Weather: Forecast

This is one of those rare weekends when Ryan, Tracy, and myself are all gone. If someone wants the cooler, I can give you what you need to set up fluids. I made a suggestion above on the route, but welcome any other ideas if there is enough to run.

If you did not race last weekend, try to make this 13 mile route a nice tempo pace. Push a little harder to see how you do. Good luck!

Patrick Henry Half Video

This is a link to a video of the Patrick Henry Half Marathon that Tom and Arthur just ran. Thought it might help get you excited for your race this weekend. Looks like the Sports Backers and volunteers really came through for this new event. Imaging this race times 20 and that is what the Rock and Roll will be like.

The RMEC is Ready to R-O-C-K!

This coming weekend many of you finally get to test out all of this training we have been doing. Racing is an important part of your training. It is a good way to see how you are progressing. It is also a reward for all of your hard work. So lets talk a minute about the race. For some of you, this is your first real race. For others this may be your first race of this size (RnR is a big event). And to some of you, this is old hat. Here is my advice. Anyone else feel free to add on.

• Relax - Without question you will get nervous and excited about the race. You will probably have a hard time falling asleep, and will have dreams about showing up at the race without your shoes (or even worse your shorts). You laugh now, but don't be surprised if you look at your alarm clock 50 times on Saturday night. That is all normal and we all do it!
• Prepare - Before you go to bed, have everything ready. Have your chip on your shoes. Have you number on your shirt. Have you body glide, your band aids, you socks, whatever you need in one place. This will help you sleep a little better (just a little).
• Eat and Drink - You want to start the race well hydrated, but don't drink so much you are floating. Ideally you should have light to clear urine before the race. If you can stop drinking 45 minutes before the start you will be in good shape, because you can empty most of your bladder and be okay for the race. Regarding food, stick with what works. If a bagel and peanut butter has worked so far,keep it going. Don't try anything new.
• Port-o-pots - It can take 20+ minutes to get to the front of the bathroom line. We all know what it is like before a long run, and our bodies are not always on the same time schedule we would like them to be on, so don't be surprised if you leave the port-o-pot, and get right back in line.
• Pre Race Meeting - The start is a madhouse. If our group wants to try to meet before the race, I recommend meeting at the first UPS truck. There will be about 50 of them lined up. If you are facing the back of the trucks go to the one on the far left. If people wear their RMEC shirts we will be easy to spot.
• Bag Check - You will be given a bag to check your extra gear at the expo. Your race number will have a piece to tear off with a hole in it. Take the zip ties (provided in your bag at the expo), and hook that little number to your bag once you cinch it tight. Be sure you have everything in the bag before cinching it! The UPS trucks will have signs on the back, so you know where to take your bag. Don't be late! The trucks need to leave early so they can drive to the finish before the roads are covered with runners.
• Race Hydration - Be sure to drink during the race. Accelarade will be given out on the course. This will replenish your electrolytes, carbs, and sodium. Those are key to having a good race. You don't need to pound gallons of fluids, but you also should not skip a stop if you can avoid it. This race is full of excited fans. They frequently will offer their own "perks" to runners. I would be careful of taking anything not offered at the official tables. When you do get to the official tables, you don't have to hit the first table. They are normally at least 40 feet long, so feel free to grab a cup at the end.
• Take It All In - This is a fun event. It has a great expo, a fun race course, lots of bands, and great spectators. True, this is a race, but have fun. Look around during the race. Say thank you to the volunteers. Clap for the bands. The more you give, the more you receive back. When you finish, have a beer, dip your foot in the ocean, and cheer for the other RMEC runners.

Now for some tips and words of caution to those training for a marathon.

• Learn from the race - How do I put my race number on? How do I hook this chip to my shoe? Why are the bathroom lines so long? What is a corral? These are all things you will need to figure out this coming Sunday. Remember, this race is just a step along the way to your goal. . . a MARATHON.
• Think about your pace - It will be very tempting to run this race "all out" and shoot for a new PR. If you do this, remember your body will need to recover after the race. You also increase your chance for injury anytime you run hard. I am not telling you to hold back if you are ready to race, but I want to again remind you the your goal is a MARATHON.
• Remember how you feel - Did I drink too much? Did I go out to fast and get tired? Did my stomach have problems from breakfast? Did I pick a bad pair of shorts to race in? Remember this is a race, but also still part of your training. What you learn in this race will better prepare you for your MARATHON.

Here is who I think is running. Let me know if I have missed anyone:

• Scott W
• Patti M
• Tracy H
• Mandy
• Steve C
• Tampa C
• Misty S
• Elaine W
• Anne W
• Michael F
• Derek C
• Tim S
• Jenni G

If you need to print out your confirmation card, they are now available on the Rock 'n' Roll website. They should be in your race packet as well. Feel free to post questions and advice here. Good luck!

The Battle at Tar River

I stumbled on to this today while looking for information on a Tri. Apparently there is a Mountain Bike event in Rocky Mount this weekend! Registration starts at 9:00 am. Riders Meeting is a 10:00 am, and the race starts at 10:30 am. The entry fee is only $10 for a beginner, and $20 for everyone else.

Here are some links about the event:

• Details
• NC Bike Trails
• Endurance Magazine

Sounds like the course will be very technical. If you can't ride it, you may enjoy taking the family out to watch. If we want events like this to keep coming to Rocky Mount, we need to show that we can support them.

Bike Ride Aug 27 to Sept 3

I will probably be riding from work at lunch all this week. If anyone plans to ride in the evening, please post it and I would be happy to try to meet up with you for a ride if I can. I will be unable to ride in Rocky Mount over the Labor Day weekend.

I would like to try to set up a large group ride for the morning of September 8. It would be good to get 15+ to go out again. Please let me know if you would be interested. - Eric

Patrick Henry Half Results

Both Arthur and Tom successfully finished the Patrick Henry Half Marathon on Saturday. For anyone who ran this weekend, you know how hot the temperatures were. This added an extra challenge to the race. Both struggled with the heat, but finished with impressive times. Arthur finished at 2:39:44 and Tom finished at 2:05:20. Here are the complete results.

There was a very large turnout for the new event. Over 1,200 entered and there were 1,117 finishers. Tom's impressive time was good enough for 25th in his age group. Great job guys! Tom and Arthur came back with Sports Backer T-shirts, so be sure to get those from me when you see me next.

To view the results from all RMEC members for 2007, check out our results page. Please let me know if I need to add any updates.

RUN RSVP: Saturday 08/25

Ready for a loooooong run? Things take a big step up this week. Both training plans jump up two miles from their previous peak. The Novice plan is running 12, and the Intermediate plan is running 16. Regardless of your plan, these are both challenging runs.

I really like the routes for this week. Having everyone at 12+ miles opens up lots of new roads. It also puts us on some roads with more traffic. Please be careful: 1) Always run against traffic. 2) On busy roads run single file. 3) Point out traffic when you see it to other runners. 4) Pay attention! Don't just follow the person in front of you.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Harris Teeter
• Novice Distance: 12 miles
• Intermediate Distance: 16 miles
• Supported: Yes - bottles will be near halfway point
• Weather: Forecast (74 starting Temp)

Pace: Pace yourself on the run this weekend. You may feel great at mile eight, but not so good at mile 12. Be smart, and be mindful of the heat. Many of you are racing next weekend at Virginia Beach. You will want to have reasonably fresh legs for that race, so don't over do it this weekend. This is all about logging time on your feet right now.

Fluids: I plan to have fluids at the Train Tracks, My House, and on Co-Ah-Bar Road. There will also be fountains at the parks and City Lake. Don't skip the fountains! The main and last fluid stop will be the one on Co-Ah-Bar. This will be where the big cooler of PowerAde is located. There are lots of miles still to run after Co-Ah-Bar, so do not skip the fountains in the parks.

The other stops will be jugs of water and/or PowerAde. Please stay hydrated. If someone would like to drop a gallon of cold water at the tracks it would be appreciated. I can leave cups on the way. Just get an old jug, and fill three quarters full. Then add ice. Post here if you can help!

Gels: Clif Shot Gels will be at the Co-Ah-Bar stop too. You are not required to take these, but I wanted to make them available not that the runs are longer. Let me know if you have questions about gels.

Maps: Can someone please review the written directions again, and post a reply to confirm the accuracy? Thanks!

Patrick Henry Half Marathon

We have two RMEC runners racing this weekend. Arthur and Tom will be running in the Patrick Henry Half Marathon in Hanover, Virginia on Saturday. This is an inaugural race. They will have a chance to meet LOTS of Training Team members, and will also bring back the T-Shirts for those on the Richmond team.

Both Arthur and Tom have had superb training through the summer months. It is expected to be a hot race, but I think they will both have outstanding races! Good luck Arthur and Tom!

More Shopping Deals

Footlocker has a new set of 30% off printable and online Family & Friends coupons available for all of its stores. You also get an extra 10% off if you spend a total of $100 or more (in-store only).
Online 30% off coupons:

• Foot Locker, Lady Foot Locker and Kids Foot Locker use code LKS1CP87
• Champs Sports use code LKS16FFB
• FootAction USA use code FF7A34L8

Printable 30% off + 10% extra off on $100+ purchase coupons:

• Foot Locker, Lady Fot Locker and Kids Footlocker
• Champs Sports
• FootAction USA

HILL RSVP: Thursday @ 6:30 pm

Tracy P. is back in town, so we will go back to the good old "Tracy Hill" again this week. Candlewood was actually a touch short for some of the runners. Expect hot weather, so bring cold fluids as normal.

Here is the planned schedule:

• 10 minute easy warm up
• 6-9 Hill repeats (85% effort with a slow jog down the hill)
• 5-8 minute cool down

Some of you are racing this weekend at Richmond. If so, you will not want to have an aggressive hill workout just 36 hours before your race. Make Thursday an easy day, and maybe run some 100 meter strides instead. If anyone needs directions to Tracy's, let us know.

LONG WEEKEND RUN: Tracy H. is looking for someone to do the long run with this weekend. She cannot run Saturday, therfore will be running Friday or Sunday. Post here, or shoot her an email if you are interested.

Kayla Gives it a Tri!

Kayla entered her first (and in her words, "Not the last") triathlon on August 5th in Manassass, VA. Right before she entered the water she looked at Patti and said, "Is this a race today??"

What a great feeling to know that she did not feel ANY pressure or pre-race jitters!!! She smiled at every transition and during each event. She crossed the finish line and said "Can I do the one in Raleigh next???" She really had a great time and a very positive experience. She loves being "just like daddy". Patti and Jeff are so proud of her and her courage.

Patti has lots of great photos. Be sure to take a look. There are other kid-tri events coming up. There is one this weekend in Raleigh which the Lavelys are participating in, and another coming up in September. Patti, please post information about the races for others. Thanks!

test

You know you're a runner

This was something Patti found last year. It is worth a few good laughs. Feel free to add your own. You know you're a runner when. . .

• you know how to pronounce (correctly) Plantar Fasciitis.
• you have a favorite ice pack.
• you laugh about chaffing
• your massage therapist knows your race schedule
• you brag about losing toenails
• your room smells like a nursing home because of all the analgesic you use
• a pot is started to bet on when your next toenail will fall off
• you run even though you are sick
• you put more time and work into taping parts of your body than to your tax return
• you go through a box of Band-Aids without getting a single cut
• there are permanent blood stains on your T-shirts where your nipples were rubbed raw
• it hurts worse to take a shower than it does to keep running
• you find yourself standing in front of the mirror trying to see if you have a leg length discrepancy
• you know the names and remedies for every possible injury from bursitis to shin splints
• you could teach a class about biomechanics and the different kinds of shoes people need
• you are the only person in town who knows what Quinine is used for besides treating malaria
• your physical therapist or massage therapist is on speed dial
• your rolling pin is kept near your bed instead of in the kitchen

And here are the ones related to your clothing. You know you're a runner when. . .

• you refuse to wash your running shoes because you like to wear the dirt as a badge of honor
• every T-shirt you own has a race name and sponsors listed on it
• your socks come in two categories: running socks and others
• you go for having a drawer for your running clothes to having an entire bureau for running clothes
• you have tons of race shirts but can't find a work shirt for the life of you
• you balk at the cost of everyday shoes and then spend $75 - $100 on a pair of running shoes that will only last 3 months and think you're getting a fabulous deal
• you refuse to buy running shorts that are longer with a seam longer than 2 inches
• you think a black Timex Ironman watch goes with black tie dress
• you are constantly washing running clothes but have to go through piles of clothes on the floor to find work clothes each morning
• you can shop at REI and Raleigh Running Outfitters for hours, but can't stand 5 minutes anywhere else
• you spend $12 on socks that help you avoid blisters
• you have more shoes than your girlfriend or girl friends (as the case may be)
• you have to explain to everyone why you can't run in the T-shirts you get at races

Cycling 8/20 to 8/26

I am going to ride at lunch today and Wednesday from work. I am thinking of riding on Tuesday and Thursday evenings at 6PM (weather dependent). Is there anyone who would like to ride? Maybe North of town from Harris Teeter on Tuesday and South of town from Belton and Schrimper on Thursday.

I am planning to ride the Duke tri course on Saturday morning if anyone is interested in joining me. If you have plans to ride in Rocky Mount on Saturday or Sunday, please reply so that others can plan to ride with you.

Also, Val and Kinnie are organizing rides all this week starting at 7:30 or 8 AM. Please contact Kinnie to learn all the details. I do know they are planning to ride the Duke course on Tuesday. Thanks - Eric

RUN RSVP: Saturday 08/18

This is a recovery weekend. Please take advantage of the shorter miles. I know it may be tempting to just run the long route or add extra miles, but your body needs recovery runs. Take it easy, and enjoy the shorter distance. Next weekend is 12 miles for the novice plan and 16 for the intermediate plan. You want to be ready for those runs!

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: City Lake
• Novice Distance: 7.5 miles
• Intermediate Distance: 9.75 miles
• Supported: Yes - bottles will be near halfway point
• Weather: Forecast (72 starting Temp)

We are starting from a new location this week. I know you are tired of the same old roads, and making 50 turns on each run, so I tried to create something new. These are both larger loop routes. You will be on busier roads than normal, so please be safe. Take a minute to review the tips for safe running again.

The Novice route is actually 7.5 miles instead of just 7.0. That was as short as I could make it and still do the loop routes. I think everyone should be okay for 7.5.

We will meet on the Chico's side of City Lake. I have not figured out where to put the fluids yet, but there will only be on stop. If you need more, bring your own (which is always a good idea). Pay attention to the route directions. Bring copies of the written directions if you need them.

25% off at Sports Authority

Time for some new gear? Ready to by some fall clothing? Just need a new pair of shoes? Here is a way to save money. The Sports Authority has a 25% code you can use online. As always there are lots of exclusions, but this could help save you some cash.

Simply enter this code at check out: FFTSA25. The deal ends on Sunday, so don't wait. Shipping is free on most items I have found, plus there is no sales tax!

Here is an example: Saucony Progrid Trigon 5

• $67.49 at sportsauthority.com (using discount code above)
• $71.95 at holabirdsports.com (normally the lowest cost)
• $81.00 at roadrunnersports.com (VIP price)

If you know what shoes you need, this is a great deal. If not, I still recommend a local running store.

Wirefly National Marathon

This is an old story, but thought I would share. It is a good write-up on the National Wirefly Marathon and Half Marathon. Dave, Frank, and I ran the half this year. It is really a well run event, and a great way to see Washington, DC without the crowds of the Marine Corp Marathon. Both are great events, but are two different experiences.

I will likely be back again in 2008 for my third half marathon, and hope others will join in. Take a look at the story, and see if you recognize anything.

HILL RSVP: Thurs 08/15 @ 6:30 PM

We are trying a new hill this week! Instead of running from Tracy's we are going to run the Steeple Chase hill in Candlewood. This hill is not as long as "Tracy's Hill", so at the top it may flatten out a bit. It will still give you a good workout, and hopefully offer some shade. Hopefully we will see some more runners now that we are closer to the Teeter. We usually have between five and eight show up.

The temps are supposed to climb again on Thursday, so come prepared. Bring extra fluids. One bottle for during the workout, and one for after. Make sure they are chilled and/or have ice. Like last week we will run 5-8 hill repeats of 90-100 seconds each. If it is you first hill workout, start on the low end of time and of occurrences. Here is the planned schedule:

• 10 minute easy warm up
• 5-9 Hill repeats (85% effort with a slow jog down the hill)
• 5-8 minute cool down

We will meet at the Harris Teeter parking lot. Our warm up will be a run to Candlewood, with one short loop. Our cool down will be an easy jog back to the Harris Teeter.

North Carolina Half Marathon Series

ncraces.com has now officially announced the brand new North Carolina Half Marathon Series. This new and exciting series will comprise of five half marathons in 2008, but is kicking off with the Tar River Half Marathon in Rocky Mount on December 8, 2007. Right now there are three confirmed events, with two more still in the works:

• 12/08 Tar River Half Marathon @ Rocky Mount
• 03/08 Crystal Coast Half Marathon @ Morehead City & Atlantic Beach
• 04/05 Raleigh Rocks Half Marathon @ Raleigh

Course Information: This Tar River half marathon showcases the beauty of Rocky Mount. The course begins by winding through the shady streets of some of Rocky Mount's oldest and most scenic neighborhoods. Runners will pass by charming homes, the City Lake fountain, Sunset Park, and even the local Farmers Market before the course enters into the city's green ways.

Runners will then enjoying stunning views as they run beside and over the Tar River, crossing multiple bridges as they wind through quiet wooded trails. Although the trails stay close to nature, the path is paved setting runners up for a new PR. After a loop in Martin Luther King, Jr. Park, runners return back through the trails to the finish line at Sunset Park.

This new family friendly race is sure to become a North Carolina favorite. If you are looking for a race course that is different then the ordinary, come run the Tar River Half Marathon!

Stay tuned to ncraces.com for more information. This is the official site for the Race Series.

Cycling : Week of 8/12 to 8/19

NOTE: There are two notes regarding cycling and the Tri below. One from Eric, and one from Val. Some of you know Val from when she lived in Rocky Mount. She is riding on one of our Tri-teams, and will be in town next week.

From Eric: I am probably going to miss all the morning and evening rides this week. Heather is working in Raleigh, so I am going to be busy with Noah. I have asked the cycle group to post their riding plans and will update this blog when I know what people are doing for the week. I assume the morning rides will continue M to F at 5:55 AM.

I plan on riding during lunch from work every day. If you are going to ride, please post your riding plans so that others will know your schedule.

Also, I will not be riding in Rocky Mount on Saturday the 18th or Sunday the 19th. As a forward plan, I am going to ride the Duke Tri course again on 8/25 if there are others who wish to go. I have maps so everyone can ride their own pace. Let me know if you are interested in going. Ride safely. - Eric

From Val: I am coming into town August 19-23 and plan a least one training day down on the course at Duke Liver. The day will be Tuesday, time yet to be determined. But those who want to cycle, we'll have a group that can average 17-20. If others want to join, they are welcome but bring partners so no one rides alone (That is the rule of the day - HAHAHA)

Runners - the same. Good time for testing the course, but people need to corral their buddy system so no one runs alone, too. The other days will offer structured workouts - as yet to be finalized - but everyone is welcome. I'll post the workouts as I get closer to the travel dates. Thanks, Valerie

RUN RSVP: 08/09

Miles are up again this week, and so are the temperatures. Novice runners will be cracking into double digits for the first time! The routes may not be your favorite this week, as we are sticking to our normal roads. I did this for a few reasons.

First Joe Zielinski from the SportsBackers is joing us for the run. He will want to get to meet you guys and these routes enable him and I to move between runners pretty easily. The second reason is the heat. I don't want to take a chance and get too far from "home base" in case there are any problems.

Pay attention to the route directions. The 14 mile route has a loop at Old Carriage, and both routes have an out and back portion. Bring copies of the written directions if you need them.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Harris Teeter
• Novice Distance: 10 miles
• Intermediate Distance: 14 miles
• Supported: Yes at the tracks twice
• Weather: Forecast

A few other things.

1. I need a person to validate the written directions ASAP. Just post a comment if you have confirmed them to be accurate. I used the map program to write them again. Thanks!
2. Bring some extra fluids if you think you will need them. Especially if you are running 14. Two fluid stops may not be enough for you.
3. Wear your RMEC shirts if you have one. In Richmond, the training team is dressing up in their team color. We don't have a team color, so we can wear our RMEC shirts. I will send a picture back to Don of our group.
4. I will have water and bananas after the run. If you can stick around to cheer others in, please do. It is a great chance to get to know your fellow runners.
5. Make this a BIG RUN. I really want to see as many people on the roads as possible. Lets show Joe that little old Rocky Mount is full of runners!

HILL RSVP: Thursday 08/09

Another Hill Workout at Tracy's! If it is your first our your fourth workout. . . come out and join the fun! It will be HOT, so bring extra fluids. One bottle for during the workout, and one for after. Make sure they are chilled and/or have ice.

We will run 5-8 hill repeats of 90-100 seconds each. If it is you first hill workout, start on the low end of time and of occurrences. Here is the planned schedule:

• 10 minute easy warm up
• 5-9 Hill repeats (85% effort with a slow jog down the hill)
• 5-8 minute cool down
• Don't forget to bring your fluids!

Because of the heat, I shortened the warm up and cool down. Lets be safe during the run! Please reply here if you plan on coming. Everyone is welcome. Let us know if you need directions.

Rock 'n Rollers. . . What Corral are you in?

Many of you have started to receive your race packets for the Rock 'n Roll Half Marathon. When you get your information, let everyone know. . .

• What corral you are in?
• Where are you staying?
• Are you going to the post race concert?

I think RMEC will have about 11 runners (Scott, Patti, Tracy, Mandy, Steve, Tampa, Misty, Elaine, Anne, Derrick, Michael). Am I missing anyone? Make sure to put on your RMEC shirts!

Safety Tips

HEAT: After a painful four mile run at lunch today, I went back and found an old post from last year in regards to heat. Considering we are in the middle of a brutal heat wave I thought this was worth repeating.

Last year in Runner's World there was a sad but interesting article about running in the heat. It was about Kelly Watt, a young runner about to attend William & Mary. He was running alone doing a familiar route on some nearby trails. He did not show up for dinner that night. The police called his parents that evening with bad news that he had been found unconscious from a heat stroke. After what appeared to be three days of recovery in the hospital, Kelly's body finally shut down.

I know we have provided several tips for exercising in the heat, but it needs repeating, so please review them again.

1. Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough. Exercising without fluids does not make you stronger.
2. When possible don't run or ride alone.
3. Always let someone know when your are going out. Tell them your route, and when you should be done.
4. Take an ID and if possible carry a cell phone.
5. Last but most important. . . listen to your body. It is sometimes smarter than your head.

You never expect the worst, but you should always plan for it. Think of it like "athletic insurance." You don't want to have a problem and think "I wish I had. . ."

SNAKES: One other word of caution. Tim and I ran through Battle Park on Sunday. During the run a baby copperhead snake struck at Tim. It came up short of his leg, but still was a small scare. If you are running on trails or through grass, keep your eyes open, and stay to the middle of the trails.

Goldsboro Tri Results

Dave and Tim both competed in the Goldsboro Triathlon this past weekend and did well. Tim finished with an overall time of 1:41:27. This was good enough for third place in his age group. Close behind was Dave with a time of 1:45:54 earning him a 5th place finish in his age group. Splits are as follows:

Name...Swim....Bike......Run..
Tim... 17:02.. 1:04:36.. 19:51
Dave.. 15:59.. 1:09:07.. 20:50

Great job guys! I think if this race had a four mile run instead of three miles, you would have caught even more of the competition. Here is a link to the complete results.

Note: Found out this morning the course was mismarked, so the bike leg had an extra 2.5 miles.

Accelarade at Target

For those of you running the Rock 'n Roll Half, you may want to try Accelarade. This is the official drink at the race. They will be serving the lemonade flavor. Target has this in stock with a $1.00 off coupon on each bottle. They are $2.00 a bottle, so it is half price with the coupon.

It is normally a good idea to at least try the race day fluids prior to the race to make sure it does not have any adverse effects on your stomach. Accelarade has protein which most sports drink do not. It also has more sodium then regular Gatorade and much more than PowerAde.

BIKE RIDES : AUGUST 6 - 11

Morning rides : Monday through Friday : 5:55 AM (unless there has been a change I do not know about) Meet at Belton and Schrimper

Evening Ride Schedule: 6 PM Start time

• Monday : Harris Teeter - Northern route 22 to 30 depending on weather and group choice
• Tuesday : Belton and Schrimper : Reservoir Route (19.5 miles)
• Wednesday : Harris Teeter - Northern route (22 mile loop)
• Thursday : Belton and Schrimper : Elm City Route (34 mile loop - shorter return options available but full loop is about 1.75 hours)
• Friday : I will not ride, but if someone plans to, I will post it, let me know your plans
• Saturday : (two possible rides)

1. I will ride the 56 mile Half Ironman course at Lake Jordon, anyone is welcome to join. I will make maps in case of separation. Please RSVP by Thursday so we can plan transportation.

2. If people are planning to ride in Rocky Mount, please let me know ASAP and I will post that information so that you can organize a ride here.

Thank you. Eric

RUN RSVP: 08/04

Big week for everyone. We areup to 13 miles (a half marathon) for the Intermediate group, and nine miles (nearly a 15k) for the novice group. We are taking in some new roads this week, so review the map and directions carefully.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Harris Teeter
• Novice Distance: 9 miles
• Intermediate Distance: 13 miles
• Supported: Yes - #1 Water Fountain, #2 Powerade, #3 Powerade
• Weather: Forecast

I used a new feature to create the written directions. It wrote them for me. Please review BEFORE the ensure everything is accurate. See you in the mooring! Please RSVP.

Sales Tax Holiday

Don't forget to take advantage of the North Carolina Sales Tax Holiday starting today, and ending on Sunday. Clothing, footwear, and school supplies of $100 or less per item; sports and recreation equipment of $50 or less per item, computers of $3,500 or less per item; and computer supplies of $250 or less per item will be exempt.

That means if you buy a pair of running shoes under $100 bucks. . . there is no sales tax! Great time to pick up your next pair of shoes!

Cotton T-Shirts are in!

Carol received the black cotton t-shirts today. I will have them with me on Saturday to give out. There are extra shirts as listed in the post below for those that are interested. If you still need to pay, bring your checks! I will have the technical shirts with me too, although I am still waiting on most of the ladies shirts.

08/02 Thursday Hills RSVP

Lets keep the hill workouts going everyone! If you have not joined the group yet, come out on Thursday for some fun. We will run again from Tracy's house. Her neighborhood is near the Smith's Red and White, but only 10 minutes from the Harris Teeter.

These are important workouts towards your training. They serve as a way to improve your leg strength and the turnover speed of your legs. We will run 5-8 hill repeats of 90-100 seconds each. If it is you first hill workout, start on the low end of time and of occurrences. Here is the planned schedule:

• 10-15 minute easy warm up
• 5-8 Hill repeats (85% effort with a slow jog down the hill)
• 10 minute cool down
• Don't forget to bring your fluids!

Please reply here if you plan on coming. Everyone is welcome. Let us know if you need directions.

Stretching Clinic Handouts

Special thanks to Elaine and Jeff last night for hosting the Stretching Clinic. It was great information, and always helpful to be reminded of the importance of stretching. We had a good turnout for the event. For those that were not able to attend, Elaine has given me extra handouts, so find me on Saturday to get a copy.

Ramblin Rose Sprint Tri

Okay ladies. . . if you have been wanting to give a triathlon a try, here is your chance to dip you foot in the pool. Jennifer Crumley and Carol Dickens are planning to compete in the Ramblin Rose sprint tri in Chapel Hill. Setup Events will host this women's only event of 10/21. It has a 250 yard pool swim, 9 mile bike, and then a 2 mile run.

It is a great event for a first timer trying to see what they can do in a triathlon, and a fun event for an experienced person to do as well. The full event will likely take 60-90 minutes to complete.

The event has a 450 person cap, and already has nearly half of the spots filled. For more information and to register, visit the Setup Events website.