RUN RSVP: Thursday January 1st

Sorry for the late notice on this. Tracy P has offer to host another New Years Day group run. We did this last year and had about a dozen people show up. She has a 6.5 mile route that heads out to the new park in Road Oak, and then back to her house. I am waiting for a confirmed time, but have guesses a 10:00 am run for right now.

Run Details:

• Where: Saturday, 10:00 am @ Tracy P's
• Supported: BYOB - Gatorade at the Finish
• Weather: Forecast
• Routes: 6.5 Miles

This was a lot of fun last year. We all ran as a group out to the school/park area. On the return route we spread out a bit, but it was a really nice social run. Please post ASAP if you can run. If there is not any interest we will cancel the run. If the start time is no good, let me know that as well. If you need directions, email Tracy (see the member list link to the right).

February 7th - Busy Race Weekend

I love this time of year! As we get ready to turn the calendar to a new year I start to check out the local races, and always get excited about the opportunities that are ahead. We get so focused on endurance in the fall with our marathon and half marathon training, that it is easy to forget about the shorter and often more creative races out there. Here are two options on the first full weekend in February:

02/07 Saturday: Krispy Kreme Challenge
Simply put. . . you must experience this race once in your life. It is a two mile race from the NC State Bell Tower down to the local Krispy Kreme store. At this point you will eat a dozen glazed doughnuts, and then run two miles up hill back to the Bell Tower. . . all in under one hour! The entire race is a crazy experience full of competitive runners and crazy college kids. It has become one of the largest races in North Carolina, drawing over 3,000 participants. There is a "casual runner" option that does not require you to eat the doughnuts. Several RMEC runners are veterans of this event. You should do it just for the t-shirt alone!

02/08 Sunday: Run for the Roses
This race is a more traditional event when compared to the K.K.C., however it is anything but your typical 5k. The Run for the Roses is longest running 5k in the Triangle. Similar to the Sweetheart 5k, it also has a couples division using combined times. Another very cool aspect is they have an optional "Pump 'N Run" competition as well. Beginning at 12:30 p.m. on race day, men will be required to bench press their weight. Women will bench press 50% of their weight. For each bench press, 30 seconds will be subtracted from their 5K times! Seems like a great race for some RMEC members. . . Dave, Jeff, and Eric P come to mind!

So give some thought to these races as you plan your 2009 calendar. Both are close by and will be fun to do. I know most of us are training for Shamrock and/or Flying Pig, but don't forget to reward yourself along the way with shorter races!

2009 Setup Events About to Open for Registration

Most of you who would be impacted by this already know, but just in case, I wanted to post a reminder that Setup Events opens up most of their race registrations beginning January 2nd at 5:00 pm. Several of their triathlons are so popular that they will fill up in just a few hours, and can even crash their web servers. If you plan to enter, do not wait!

The most popular race by far is the White Lake Triathlon. The main reason for it's popularity is the lake itself. The swim is an open water swim, but the lake is crystal clear which makes it a great introduction to an open water. Another reason is the race has both a Half Ironman (Saturday) and a Sprint (Sunday). This year they actually have created two weekends of racing to accommodate the crowds. I expect the RMEC is more likely to race on the second weekend (May 9th and 10th), because the first weekend coincides with the Flying Pig Marathon.

Another popular race that is a great introduction to triathlons is the Riverwood Golf and Athletic Club Tri. It is a sprint distance with a pool swim. It will fill up quickly. This event is held on 04/25, so you could do this two weeks before the White Lake Sprint II and get some practice.

I still honestly hope we will support Tri Roanoke Valley Sprint Triathlon (04/11) and the Buckhorn Sprint Triathlon (06/13) as well. These are not part of Setup Events, but they are both within 35 minutes of Rocky Mount, and would benefit greatly from our support. The RMEC could have a big impact by showing up at these events.

For a complete list of races, and to find out when the registration opens, visit the Setup Events website.

Duathlon in Greenville

I know many of you want to give triathlons a try in 2009. If you are still a bit nervous, here is an easy way to warm up to the concept. Finish Strong has created a new Short Course Duathlon in Greenville. The event is actually only three weeks away, but there is still plenty of time to get ready!

The race consist of a 3-mile run, a 14-mile bike, and then another 1.5 mile run. Even if you are not cycling now, all RMEC members have the cardio to go 14 miles on a bike. Sure, it might not be your fastest 14 miles ever, but you can get it done. All RMEC members get 10% off their entry fee.

I would encourage you all to start doing some cross training now, and try to work in a few bike rides each week. If you are interested in doing the duathlon, but need a bike, post a comment here. There may be one available for you to borrow. Road bikes are obviously preferred, but races of this distance will see just about anything with two wheels and pedals.

We have several cyclists in the group, that would probably be glad to organize a few weekend novice rides. If anyone is interested in pulling this together, speak up! It's a new year RMEC. . . time to try something new!

2009 Membership Roster

It is time for us to submit our 2009 Member list to the Road Runner Club of America (RRCA), and submit payment for our club. This means we need to update our club roster, and collect payment from each of you. I need to submit our list now, and I do not want to pay for people if they will not renew.

Please post a comment here, or email runrmec@yahoo.com ASAP if you plan to join, or renew your membership.

Our dues will remain the same as they were in 2008 ($25 for an individual, and $15 for an additional household member). Roughly $10 of your payment goes to the RRCA which covers theirs dues, and our insurance. The remaining $15 stays with the RMEC, and is used to cover our expenses (like fluids, shirt discounts, cups, snacks, etc.)

New members are welcome. Even if you have never joined us for a run, you are invited to join the RMEC. If you plan to run our three local races you can quickly start to save on entry fees. If you have any questions, please contact us at runrmec@yahoo.com

We plan to offer the following to our members in 2009:

• 10% off Sweetheart 5k
• 10% off Ford's Colony 5k and 10k
• $5.00 off Medoc Trail Races
• 10% off most Finish Strong Triathlon's and Duathlons
• $2.00 off next RMEC Shirt Order
• 15% off at Raleigh Running Outfitters
• Supported Weekend Runs, Up-to-date website, and more. . .
• 40 new supportive friends and "running buddies"

Holiday RSVP

Based on emails and phone calls I know there are plans to take advantage of the holidays and squeeze in some runs. Great to hear that the RMEC is not getting lazy! This is the time to keep building your miles. If Santa can be running around. . . so can you!

This post is to give people an opportunity to plan and discuss group runs over the next several days. So far, here are the runs that are planned:

• 12/24: Wed 6:15 am - from Cliff's House (not 100% sure but I think they are running)
• 12/24: Wed 8:30 am - from Ryan's House. Pick your own distance
• 12/27: Sat: 7:30 am - from the Harris Teeter.

If you are planning to run any morning or afternoon, post here so people will know. If you are going to be out of town any given day, please do not post that on the blog.

Local Runner Story in the Telegram

The Rocky Mount Telegram did a story on a local runners who is training for the Disney Marathon as part of Team in Training (TNT). Kim Blackwelder is training for her first marathon and is looks to do very well in her upcoming race.

I know we all understand the difficulty, and the challenges we face when training for a marathon. . . Kim is completing here training on the heels of chemotherapy and radiation treatments. It is safe to say she has raised the bar for perseverance. If you have a minute, you can read the story online.

Over $1,500 in Awards and Prizes at the Sweetheart 5k!

Parks and Rec got some big news today regarding the Sweetheart 5k. Raleigh Running Outfitters will be provided gift certificates to the top three overall, and top three age groups winners. The total awards provided by Raleigh Running Outfitters will exceed $800! We also will have custom medals to give out for overall and age groups awards, that are of the same great quality of the Ford's Colony medals.

The awards do not stop there. . . All Fun Run participants will receive a special Sweetheart 5k "dog tag" as a reward for their hard work. They can wear these with pride as the celebrate their finish.

Courtyard by Marriott and Residence Inn are also working to put together a special door prize worth $250! More details will follow soon on what the prize will be.

Last, but not least. . . the Sweetheart "Couples Awards" will also be given to the fastest couple in each age group based on combined age and combine time. We are still working out the details on these awards, but it should create a great spirit of friendly competition among runners and walkers. If you know anyone who would like to contribute to a runner gift basket as a prize, let us know!

This race is shaping up to be something truly special for Rocky Mount. It has a beautiful course, friendly volunteers, chip timing, great awards, kids races, and more. You will not want to miss this race. Please take time to register. What are you waiting for? Prices go up on January 1st!

Support Our Trails

The N.C. Recreation and Park Association (NCRPA) has been working with Ms. Kate Dixon, Executive Director of the Friends of the Mountains-to-Sea Trail, in an effort to secure more funding for trails for North Carolina. In order to assist in this effort I am asking that you take a few minutes and log on to the website below and add your name in support of additional funding for trails which is currently being considered in the national economic stimulus package being put together by Congress.

Signing on will only take a minute or two of your time, but could greatly influence the outcome of this legislation. http://support.railstotrails.org/recovery

Thanks to Mary for sharing this link!

RUN RSVP: Saturday 12/19

I changed the start time to 7:30 am. We have plenty of daylight now, and It will not be cold tomorrow. It is supposed to be 51 at 7:00 am, and 57 at 11:00 am, so it should be comfortable for a run. Remember, next weekend is Christmas weekend. The odds of you doing a long run are not very good, so get out the tomorrow and log some miles!

Run Details:

• Where: Saturday, 7:30 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast
• Routes: 6.67 Miles

I picked the same route as last week, but I will leave it to everyone to choose their own path. This is only a suggestion. Please RSVP if you are coming with pace and distance. If you plan to run at a different time or date over the weekend, let us know!

Runner's World 8-Week Beginning Training Program

Okay RMEC. . . it is time to get Rocky Mount active! To often people make a New Year's resolution, and give up before we turn the page of the calendar. Make it your goal to find at least one person that would never dream of doing a 5k, and get them to sign up for the Sweetheart 5k.

Runner's World has a 8-week beginners training program to get people to complete a 30 minute run. The training plan that follows is designed to get you to the point where you can run 30 minutes at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, ie, your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by the Runner's World SmartCoach. Don't be intimidated by these programs. The first 2 miles is the hardest 2 miles you will ever run. Once you have reached this level of fitness, it's relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.

Here are 4 key points to consider before you begin the 8-Week Program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.
2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.
3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.
4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Want to learn more? Visit Runner's World for complete details of the training plan.

Two Tris less then 45 minutes away!

Hard to believe, but I have back-to-back posts about Triathlons! I am sure our swimming and cycling friends are pleased. I want to specifically draw your attention to two triathlons.

Roanoke Valley Sprint Tri - Although not a Finish Strong event, this sprint triathlon is the perfect introduction to tris. Not only is it a very short swim, it takes place at in indoor pool! The swim is only 300 yards. The bike is 14.8 miles and can be done on anything with two wheels and pedals. You finish with a 5k run. I REALLY want this to be a RMEC Club event. By this I mean, I would like to see us take 30 people to participate. Halifax County was very supportive of the Medoc Trail Races, and this is a great way to pay them back. Not only that, it is a chance for many of you to step out of your comfort zone and try something new. If you need a bike, speak up. . . We WILL find one for you to use! This truly is the PERFECT tri for those just getting started, and it is right down I-95.

Buckhorn Sprint Tri - So now you just did your first tri (see above). . . What next? Two months later you can step up to the inaugural Buckhorn Sprint Tri in Wilson! This race is the perfect "next step" after a short pool swim. Buckhorn has an open water swim, but it is in a small calm lake. The bike is only 17 miles, and the run is still just a 5k.

We are very lucky to have two triathlons that are less than 45 minutes from Rocky Mount. These races cannot survive on just their local communities. It takes people like us traveling to participate in the events. Please, take the time to consider both races. I am certain some of our experienced triathletes could provide some training plans to get everyone more than ready to race. We can organize some training swims, rides, and runs along the way!

Discount Code on Finish Strong Events

Finish Strong is the official timers of the Sweetheart 5k, the Ford's Colony 5k and 10k, and also the Medoc Trail Races. Some of you are familiar with Finish Strong because of the Sprint Triathlons they manage. I am pleased to say that Finish Strong has created a discount code for current RMEC members that can be used to save 10% off of several Duathalons and Triathlons. To save 10%, use the code "RockyMtEC". The code is case sensitive.

• Duathlons: 01/17 Greenville, 02/07 Winston-Salem, 02/28 Charlotte, 03/21 Cary and OBX
• Triathlons: 04/18 Beaverdam, 04/19 Triangle Ortho, 05/16 Nelson Bay, 06/13 Buckhorn, 08/01 Washington, 08/15 Mayo Lake and 08/22 OBX.

The code listed above is only for club members. Finish Strong has a club roster, and will validate that those using the discount are entitled to do so. Please do not abuse the code. Take some time to check out all of the Finish Strong Races. They have just launched a new site, and it looks great!

Thunder Road Results

With only two weeks left in the year, I think it is safe to say the RMEC has run it's final marathon for 2009. We began our marathoning year when four ladies (Patti, Ursula, Jenni, and Tracy H) headed to Orlando to run in the Disney Marathon and Half Marathon. We finished our year when three men went to Charlotte to complete the Thunder Road Marathon.

Unlike the pancake flat Disney course, the Thunder Road Marathon was a series of hills. None of them were terrible, but they were pretty much non stop. As Scott said, "It's was kind of like running through Candlewood for 26.2 miles". The challenging course however never slowed the RMEC down.

Dave Lavely ran a 3:44:31 completing his third marathon in just six weeks. Scott Wingfield took advantage of his OBX training to squeeze in his third marathon of the year as well, and ran a 4:14:03. Both men will be enjoying some rest and time with the family for the remainder of the year.

Frank Lilley, completed his 12th and final "marathon+" distance of 2008. It turned out to be one of his fastest performances as well with a time of 5:21:05. This is just one week after running 26.2 at the Medoc Rerun! I know 12 marathons sounds impressive, but it is even more impressive when you list them all out: First Light, Myrtle Beach, Rocky Mount, Ellerbe, Country Music, Capon Valley 50k, Boogie, Sweaty Butt 50k, Richmond, OBX, Medoc Rerun, and the Thunder Road! Frank has a great write up on his blog about the experience. Be sure to check it out!

Kind of seems fitting to finish at the Thunder Road Marathon, because I think most of us agree that Frank took the Thunder Road to get there! He set a goal at the beginning of the year and worked hard to get it accomplished. There will be a post coming up in the next week about setting goals. Be thinking of what goal you will set for 2009. . .

RUN RSVP: Saturday 12/13

Seems like many people are excited about doing a Spring marathon. Now is the time to be running! I know the weather is getting cold again, and waking up early for a run in December is not the ideal way to start your weekend, but take a look ahead on the calendar. Christmas is coming, and then New Years. . . finding time to run is going to start getting even harder, so it is best to keep logging your miles now while you can!

I need to do 18 miles this weekend, and will most likely run to the Harris Teeter and meet everyone. It is pretty hard to run with two gallons of Gatorade and cups, so I am hopeful that someone else can put fluids at the tracks. I have the stuff if you need it.

Run Details:

• Where: Saturday, 8:00 am @ Harris Teeter
• Supported: TBD - Unless Someone sets it up.
• Weather: Forecast
• Routes: 6.67 Miles

I have no clue what everyone is running for distance right now, so I went with the generic loop route that we have used many times. It keeps everyone close together, and passes the fluids multiple times. I plan to do it at least twice. I will try to estimate long runs for those running Shamrock and the Pig, so I can plan the routes better beginning in January.

Please RSVP if you are coming with pace and distance. If you plan to run at a different time or date over the weekend, let us know!

Thunder Road Marathon this Weekend

Three RMEC runners will squeeze in one more marathon this winter on Saturday. Frank Lilley, Scott Wingfield, and Dave Lavely are all heading to Charlotte for the Thunder Road Marathon.

Frank will be competing his 12th marathon/ultra in 2008. This was a goal that Frank set at the beginning of the year, and even a brief hospitalization and multiple weeks of missed running could not stop him.

Scott will be running his third marathon of the year (Myrtle and OBX), and Dave will be running his third marathon in just six weeks (Oaks, and Harrisburg). . . not too bad for a guy that gave up marathons last year.

The course is challenging, but the weather should be great. Good luck guys!

Protection from Dangerous Heat Loss

With the start of winter less than ten days away, bundling up correctly for cold weather exercise is as critical to runners in mild winter as it is to those who run in Chicagos notorious winters. To help prepare runners and walkers alike, Fleet Feet Sports offers five essentials for outdoor enthusiasts to keep safe and warm this cold weather season:

1. Cover the head: Approximately 40 percent to 50 percent of body heat is lost through the head. Non-cotton caps made of technical materials can trap warmth and wick moisture away from the skin. Keep the ears covered as well to prevent additional heat loss and exposure.

2. Protect the fingers and toes: In cold weather, as much as 30 percent of body heat can escape through the hands and feet. Socks and gloves should be made with a technical, moisture-wicking fabric that will keep extremities dry and warm. Avoid socks made from cotton which does not pull moisture away from the body. Damp socks can make a runner feel colder. The trapped moisture will also leave feet prone to blisters, fungus and bacteria.

3. Layer on top: Especially in the Atlanta climate, dressing in lightweight layers, rather than one heavy layer, will provide optimum protection with comfort. Overdressing can lead to overheating once the run is underway and the body warms up. A general rule for running is to dress 20 degrees warmer than the weather outside. For example, if the weather is 20 degrees, dress as if its 40 degrees. For a simple, yet reliable layering system, start with a lightweight long-sleeve base-layer tee made of technical materials to wick moisture away from the body. Over it, add a long-sleeve half zip top. When the temperature drops below 25 degrees, or it is windy or rainy, add a breathable running jacket manufactured for wind and water resistance.

4. Support leg muscles: Since the legs generate a lot of heat during a run or brisk long walk, the compression of technical running tights or running pants is ideal. Technical compression will warm and support the leg muscles, keeping them from tiring as quickly during a run or long walk. Unless the weather is below 10 degrees, a single supportive layer on the legs is enough to prevent leg chafing and retain heat.

5. Be visible: Along with the colder weather, the days also get shorter during the winter time making it more difficult for drivers and others to see runners and walkers, especially in the early morning or evening hours. To be safe, wear reflective apparel and gear for every run. While more winter apparel includes reflective strips to alert others to your presence, to ensure safety, its a good idea to invest in a reflective running vest or LED light that provides more visibility in the darker hours.

Early December Results

A few RMEC runners participated in the Reindeer Dash for Cash this past Sunday in Greenville. This afternoon race consists of a 5k and a 10-miler, and usually draws a decent size crowd for both races. In the 5K, Ashley Bass continues to impress, taking 2nd place overall out of a field of 316 finishers! The 50-year old RMEC member just narrowly missed first place by a margin of 13 seconds. His finishing time was a 17:55 (a 5:46 pace if your are curious). For complete 5k results, visit the Active site.

In the 10-miler drew a crowd of 142 runners. Among those were Steve Cooper and Patti Miller, both of whom are returning from some injuries and time off. Steve finished 5th in his age group with at time of 1:22:53 in his first race since OBX. Patti continues to run pain free and had a nice run of 1:32:09. Complete results are found here. Once Steve and Patti team up with their spouses, they look to assemble some strong teams in the Sweetheart 5k!

I would like to post some Medoc Rerun results, but need to hear from more of the people that ran. We ended up with close to 30 runners. Five did the full marathon on a very chilly morning. They were Frank (RMEC), Levi (RMEC), William, Tom, and Dave. All earned their Medoc Medals and finisher hats. Great job guys!

Spring Marathon?

It looks like lots of RMEC members are considering a half or full marathon this spring. This is very exciting news, and I am thrilled to see you are all staying active, and keeping up your miles. I do want to try to see what race or races people are planning.

At one point we had 16 names interested in the Flying Pig Marathon and Half Marathon. I know there is a growing group of people interested in the Shamrock Marathon as well. Frank and Scott are entered in the Umstead Trail Marathon too. All races have advantages and disadvantages (travel, cost, weather, size, fun, wind, course, etc). Of course both the Shamrock and Flying Pig races are far enough apart that you could do both. I know many people are considering this. So here are the options:

Shamrock Marathon and Half

• Date: March 22nd
• Link: Official Site
• Location: Virginia Beach
• # of interested RMEC runners: 8
• Names: Tim, Cliff, Derek, Ryan, Eric P, Steve, Robin, Kelly

Flying Pig Marathon and Half

• Date: May 3rd
• Link: Official Site
• Location: Cincinnati
• # of interested RMEC runners: 15
• Names: Frank, Michael, Tracy H, Ursula, Arthur, Scott, Patti, Ron, Derek, Amber, Levi, John, Misty, Jeff H, Eric P

The names above are what I have heard and read. They only mean someone might be interested. I will update the names as I hear more. Please post comments. If you are new to the RMEC, or plan to join, you are welcome to comment as well.

It is a lot of fun doing a trip with a group for a race. You are welcome to choose whichever race interest you. I am just trying to provide a forum for people to do some planning.

Christmas Shopping Discounts

FootLocker family of stores is having a 30% off Friends & Family sale. Coupons expire December 7. Good chance to get some Christmad deals if you know what you are shopping for.

• Foot Locker coupon code: FF8C345P printable [Store Locator]
• Champs coupon code: FF8C66CP printable [Store Locator]
• Footaction coupon code: FF8C34VP printable [Store Locator]

RMEC General Updates

A few quick updates that will interest the RMEC.

The Umstead Trail Marathon (not the ultra) is open for registration. This race only allows 200 runners, and could sell out as soon as today. It is very popular, and a well organized trail race. I know many of you really enjoyed the trails at Medoc, so this is another great chance to do more.

Sweetheart 5k registration is open. The early pricing ends when the new year begins. You can register online, but I also have a paper form you can use. The paper form will save you about a buck. The RMEC is taking a very small fee for each runner that registers. Currently the club does not pay online processing fees as a non-profit organization. This free service goes away on January 1st, so it is very beneficial to the club for people to register now. If you know you plan to run, please take a few minutes and register now, or shoot an email to runrmec@yahoo.com and request the paper form. Remember, this event is not a couples only race, in fact the large majority of the runners are entered as individuals.

A Club Meeting is planned for next Wednesday at 12:30 pm. I will email details shortly to every, but we hope you can join us. It will be short, and you can bring your lunch with you. We will review the club finances, discuss our 2008 accomplishments, and our 2009 plans. Your opinions, ideas, and suggestions are welcomed.

RMEC Shirts have been shipped. I should have these Monday to begin to distribute. If you have not paid, please do so quickly. I really do not want to drive around with 70+ shirts in my van, so please help me get these out to you.

Medoc Rerun this Weekend!

We are only six days away from the Great Medoc Rerun. I am really hopeful that a big group will come out for this run. I know it is cold, and I know it take 25 minutes to get to the park, but this will be a fun. You might not want to get out of bed on Saturday morning, but you will regret it if you don't later. Plus, it will give us something to chat about over a beer at the Lavely's Christmas Party!

At last check, here are the names that were planning on joining us: Frank, Scott, Michael, Patti, Arthur, Brian, Sandy, Michele, Deb, Cliff, Ursula, Elizabeth, Nancy, Levi, Misty, David, Tim, Ryan, Andy, Carol, Amber, Jon, Kelly, Robin, and Ron. This is at least 25 runners that we know of.

As a reminder, to join in on the run, it is FREE! We are trying to sell-off the extra race gear for those that are interested. People who run and/or volunteered get priority, but I expect we will have enough for those that are interested. We will always give out Awards (plaques), because we have plenty of extras of those too!

$10 - Long Sleeve Tech Shirt
$9 - Finishers Hats (must complete the course)
$4 - Finishers Medal (must complete the course)
$20 - Get all three (shirt, hat, and medal)

The time for the run is not set in stone. Technically, you can start at any time that works for you. It sounds like most will be starting at 8:00 a.m. This will give you plenty of day light on the trails. Even if you start later, you will see people on the trails.

This really will be a good time. Come out and run off some of those Thanksgiving pounds. You will be glad you did. Bring a friend. . . bring the family!

Gobble! Gobble!

A few that I know of did a Turkey Trot this weekend. Patti Miller is running pain-free for the first time in nearly a year. She decided to test things out at the Ridgewood Turkey Trot 8k on Thanksgiving morning. This race drew a crowd of nearly 2,000 runners! Patti ran in the non-competitive division with friends. The most important thing for Patti, is the race was pain free! I think it is time for Patti to go from "flying turkeys" to "flying pigs!"

On a more competitive front, Derek Hurdle ran in the Gold's Gym Turkey Derby 5k in Virginia. With multiple marathons under his belt, it might surprise you that this was Derek's first 5k. As Derek said, it is a different kind of running doing a 5k, and he felt like he might throw his lungs up after the race. He finished 9th overall out of 205 finishers with a time of 19:15. Very impressive performance for a 5k debut.

If anyone else ran a race over the holiday, let me know.

RUN RSVP: Thanksgiving Weekend

This is an interesting week. Many of you are traveling, some of you have family in town, and some of you might just be looking for a weekend to rest. I am not planning a specific route, but want to use this post so people can comment, and plan some group runs. I have picked two times. Please post if you are interested in either time

Run Details:

• Where: Saturday, 8:00 am @ Harris Teeter OR Sunday, 1:30 pm @ Harris Teeter
• Supported: No - Unless Someone sets it up.
• Weather: Forecast
• Routes: You pick!

If neither time works for you, but you plan to run, let the group know. Please RSVP if you are coming with your day, pace and distance.

First Carolina State Bank Recap

Where do I begin? So many from the RMEC had great performances this weekend, that it might take me half a day to write a recap that does justice to your accomplishments. I could easily write a paragraph each about everyone, but to avoid having the longest blog entry ever written, I am going to try to sum it up quickly. . .

Right off the bat, we had three runners in the top ten for their gender. Ashley Bass finished 4th overall, and 1st in the Master's Division with a time of 1:25:08 in his half marathon debut. Jeff Miller was close behind in 8th place with a time of 1:28:45. This PR for Jeff earned him first place in his age group. The top female finisher for the club goes to Kinnie Pruden with a PR time of 1:52:16. This earned her 8th among all women, and third place in the Masters!

Jeff Hartney finished in 11th place with a time of 1:30:45, which was first in the 45-49 age group. This is easily the most competitive age category in the race (seriously, take a look) so taking first is impressive. Dave Lavely came in one minute behind for second place with a time of 1:31:57. Also in this age group was Tim Shea (1:40:21), Kevin Boudreau (1:44:17), and Larry McKeel (1:45:41). Kevin had been sick late in the week, so finishing alone was great, his strong time makes it even more impressive. Larry set a new PR, knocking almost two minutes off of last years time.

Also in the top 20 overall was Derek Hurdle. Like many others, Derek set a half marathon PR finishing in 1:33:38. This was a three minute improvement over 2007. Ironman, Cliff Amos came in just over the 1:40 mark with a time of 1:40:04 taking second in the 40-44 age group. Also placing in that group was Brent Brondyke with 1:44:18. Our other Ironman, Jason Irvin anchored his corporate team, and finished in 1:46:40.

Scott Wingfield place 37th overall, and had a time of 1:43:28. This was a PR by more than four minutes! Certainly a welcome site after some aggressive fall marathon training. Fellow "nooner" Gerry Felton finished in 1:47:39, only five seconds behind the 3rd place finisher in his age group! Eric Pate, another regular "nooner" just ran the OBX Half a few weeks ago and set a PR. This did not stop him from knocking another five minutes off his time on Saturday!

For the second year in a row, Bob Land impressed at the Half Marathon. This year he ran a 1:50:43, and showed that he is poised for even better racing during the winter. Ron Fleming was a little over two minutes behind Bob, when he finished in 1:53:06. This was Ron's half marathon debut, and he did outstanding! Also making their debut was Kelly Allen and Robin Johnson. This duo has been inseparable on training runs. It was only fitting to see them continue to motivate each other in the race. Both looked strong from start to finish, and smiled the entire way. Great job ladies (the Flying Pig is calling you).

Another inseparatable team was the duo of Misty Schmitt and Elaine Weisner. The two ran together the entire race and crossed the line in 2:30:54. For the second time this year, they tied for 3rd place in their age group! That is hard to do once. . . how do you pull that off twice? Also from the Wesiner family, was Brad Weisner, finishing in 1:58:23, three minutes better than 2007. Speaking of three minute improvements, Levi Moore seems to be fully recovered from his OBX marathon as he posted a 1:54:27 on Saturday (three minutes over last year).

Mary Whitwell continues to rack up age group awards in virtually everything she enters. This year her time 2:02:29 placed her second in her age group, and in the top 25 of all women. Mike Votava came in just a minute sooner with a time 2:01:01. I am not positive, but I feel pretty certain this is a PR for Mike. Amber Poole improved by 10 minutes over last year, and by one minute over her PR. Russ Hinesly also continues to impress, posting a time of 2:15:53, good enough for 6th in his age group.

For complete results, you can view them online. I can't put into words how impressed I am with everyone's performances this weekend. You have my true admiration. A half marathon is not an easy task, and you should all feel proud of your accomplishments! I will try to have some 5k updates very soon.

A few other non-RMEC times worthy of note is Richard Stotlar of Oriental, NC with a time of 1:30:37 (10th place), and Jackeitha Baker of Knightdale, NC with a time of 1:58:54. So, why did I single out these times? Richard is 67, and Jackeitha is 12. . . WOW!

Half Marathon Updates

I will be putting a recap our of the RMEC runners by tomorrow morning. This one will take a while considering the number of RMEC members who ran. In the mean time, here is some news coverage on the race:

• Runners bound for Rocky Mount
• Elementary students join big race
• Pair of race bring out avid and novice runners
• Race Photos: There are only a few with RMEC members

The first two are old stories, but some you may have missed. Congrats everyone!

Good Luck RMEC!

I normally do a "good luck" message to let everyone know who is racing this weekend. Truthfully, there are so many racing my fear is I would leave someone off this list mistakenly, and I don't want anyone to feel left out. So I will begin by saying good luck to everyone! I think this is going to be an exciting weekend for the RMEC. We are poised to see some great performances. Ron, Kelly, and Robin are all running their first half marathon, and are well prepared for a superb race! Others is our group will be competing for age group awards, and quite possibly some overall awards. I will not call you out by name on the blog, but there are four or five of you that I will be anxiously waiting to see emerge from the trails at the finish.

If you are "watch-watcher" don't get too concerned in the early miles. Unless you plan to run a good warm-up (some of you will), you need to use your first few miles to warm up your muscles. Don't expect to go from "cold and standing still" to "race pace" when the gun goes bang. You might even end up injured. If you have warmed up, that is a different story.

Be looking for Frank, Arthur, Patti, Tracy P., and myself out on the course. Not exactly sure where and when you will see us, but we are there to cheer you on. If you need to drop off some stuff, we will be glad to take. Frank will be at MLK waiting for you all. Just remember, once you leave Frank behind, you are on the home stretch. . . give it everything you got and push to the finish!

Dealing with the Cold

I went back in the blog archives to look for tips on cold weather running. Would you believe we have 720 posts. . . man I'm a dork. I found this information related to the Richmond Marathon and thought it would apply very well for tomorrow. So I made a few tweaks and am re-posting it. . .

The First Carolina State Bank Half Marathon is less than 24 hours away (admit it, some of you just got a little butterfly in your stomach reading that). As you can tell, it will be a very cold start to the race. This may cause concern for some of you, but I hope to put your minds at ease and give you some of my tips for a cold race.

#1 - Wear Layers - You can always take extra clothing off as you warm up. If you however start with just your base layer and a heavy jacket, you have no middle ground. You are likely too hot or too cold. If you have layers, you can peal them off little by little. Just make sure your layers are items you don’t mind throwing away (see the bottom of this post).

#2 - Be Technical - Be sure to keep technical clothing as your bottom layer. It is fine to throw an old cotton t-shirt on as a middle or top layer, or a sweatshirt. Just keep some wicking clothing on as a base layer.

#3 - Head and Hands - Do not forget to keep your head and hands warm. If you don't have one, go buy a cheap stocking hat. An ear warmer is fine too, but with temps predicted in the 30s to start, you will want to hold in the heat. As for gloves, go cheap. My recommendation is going to the kids department in Target. You can buy a two pack of kids gloves for $1.49. They are super stretchy, and you can put on both pair at once. If your hands get hot, peal off a single pair. These gloves fit my hands in case you are wondering how stretchy they are.

#4 - Trash Bags - Lots of runners will rip (or cut) a hole in a trash bag as a final external layer. It holds in the heat and is black so it warms up in the sun. You can throw it away when the race is about to start. Bottom line. . . dress warm but with layers. Once your body has warmed up, it will stay warm as long as you keep moving.

#5 - Band aides and Body Glide - Don't forget this! Guys, protect your chest. Cold weather can make you chafe badly. You do not want to finish your race with a bloody shirt.

#6 - Get Warm - When you finish (and you all will) get warm! Have something in your car to put on. Once you stop running, your body will very quickly get a chill. Don't take a chance at getting sick right before the holidays.

Dropping your layers. . .I plan to collect extra clothing at the start of the race from RMEC runners. I will most likely throw it all in a big box that you can rummage through at the finish. I would also like to arrange a person on the race course around mile three to get your extra layers. This may end up being me. It could be Patti, if I can talk her in to it (assuming she is going to be on the course). I will post a comment here once we decide.

Can you Volunteer Friday?

They are looking for 4-5 people to help volunteer the packet pickup tent tomorrow evening from 4:00 pm - 6:00 pm. It would be great to have some of the RMEC members there to do it. Yes, I know it will be cold, so dress warmly. It is only two hours. . . you can tough it out!

Please post a message here ASAP, if you can be there. Knowing that most of the RMEC is racing on Saturday, this is a chance for us to help out.

Shirt Payment

The shirt order has been placed. I do not have a delivery date yet, but I hope it will be within the next two weeks. Below is the amount everyone owes. I did order one extra medium women's. The first person who asks, gets it.

$ 6.00 - Carol
$16.00 - Cliff
$29.00 - Gerry
$29.00 - Jason
$16.00 - John
$16.00 - Larry (Mailed)
$16.00 - LARGE: Extra Female Shirt (Available)
$16.00 - MEDIUM: Extra Female Shirt (Available)

Please make checks payable to the Rocky Mount Endurance Club (or RMEC). Cash works as well. You can give the payment to Michael, Scott, Ursula, or Frank. This way we can get them deposited quickly before we are charge for the full amount. I would like to have all payments by December 1st at the latest. I will remove you from this list as payments are received. Thanks!

ROLL CALL! Who is running this weekend?

The First Carolina State Bank Half Marathon and 5k is finally here and so is the frigid weather (more on that tomorrow). I know the RMEC is ready to run. We have several first timers, and several that are looking for PRs. . . some might even be looking for a win! Post a message here if you are running the half or the 5k, so I know who to look for.

IMPORTANT: Bring your used running shoes to the race. There will be a collection of used shoes to send to Africa. Don't let them go to waste in your closet. Here is your chance to get rid of your old "kicks".

Sweetheart 5k Brochures and Flyers

We now have brochures and fliers for the Sweetheart 5k presented by Dental Care Center. We are trying to find places in Rocky Mount, Wilson, Tarboro, Roanoke Rapids, Nashville, Greenville, Raleigh, etc. to promote the race. We had had great success putting information at gyms in the past, but that is not the only places that work. Please help Parks and Rec spread the word on this great new event.

BROCHURES: Once again, Eagle Press came through and provided over 1,000 race brochures. You will find that many of you are "staring" in a few of the photos. Click the picture to the right to see the inside of the brochure. 1,000 seems like a lot, but they can go quickly, especially when you try to spread them out over seven different counties. Depending on the location, we may only give you a few brochures, and try to rely more on the fliers.

FLIERS: The fliers are the most cost effective and semi-permanent way to promote the race. I can email you the file for you to print in color. I also have several already printed. Many stores and gyms have places to post fliers, but they usually request permission before you post them. Please be sure to ask first. We do not want to upset anyone.

As a reminder, the RMEC needs the Sweetheart 5k to be a success. We want to see local races succeed in Rocky Mount independent of our club. By laying the foundation for Parks and Rec now, we can help build long term success in the future. This will only take a few minutes of your time to help promote the race. Please post here if you would like fliers and/or brochures to distribute.

Another notch in his "marathon belt"

Frank is back from his adventure in Richmond, and is still moving around just fine! Six days after he ran OBX, Frank drove down to Richmond for another marathon. Even on tired legs and a hillier course he improved his time, finishing in 5:33.

This year Richmond added in a new Half Marathon, making it one of the bigger race weekends on the east coast. Over 14,000 total runners entered the 8k, half, and full marathons. It seems as though things went of with few problems. They did switch to a new disposable chip system, which was not entirely reliable (Frank's start time was missed for example), but overall, Richmond pulled off another successful event.

Shirt Order - REPLY BY WEDNESDAY AT 5:00 PM

We have more than enough interest in getting RMEC shirts again. This post is now for ORDERS. If your name goes in this post, it means you plan to buy a shirt. I would love to give everyone every color choice under the rainbow, in every style available, but we need to get some volume discounts, and also for the tech shirts, we are going for a "team look" so we want something consistent.

We will be ordering the following:

• $16.00: Men's Alosports Sleeveless Tee (Navy/Grey)
• $16.00: Women's Alosports V-Neck Tank (Navy/Pacific)
• $7.00: Cotton Long Sleeve Tee (White)
• $6.00: Cotton Short Sleeve Ringer Tee (Grey/Navy)

The technical shirts All shirts have a volume discount and a "RMEC Member" discount. These are good quality shirts. The tech shirts in particular retail for $24 without any silk screening, so we are getting a good discount. The men's tech shirt is 100% polyester. The women's shirt has 8% spandex, but it is NOT a compression (form fitting) shirt.

Every shirt will of course have the RMEC logo. The shirts come in S, M, L, XL, and XXL. The cotton shirts also have youth sizes (YS, YM, and YL) so they are great for cheering family members!

Please post a message with exactly what you want. (Name, Style, Size, and Quantity). Checks should be made to "Rocky Mount Endurance Club". Even if you posted below. . . you need to post here again! I need to confirm quantities and sizes now that you can see what we are ordering.

POST CLOSED: NO MORE ORDERS. ONE EXTRA MEN'S AND WOMEN'S SHIRT WAS ORDERED IF ANYONE IS INTERESTED.

RUN RSVP: Saturday 11/15

I am out again this weekend still fight foot problems. Don't let that keep you away from running however. I was going to pick a route on the half marathon race course. But I was not sure how many runners we would have, and I like to have a big group when we run out there. I picked an 8 mile route that everyone seemed to like. This is the hospital route that we did a few weeks ago.

Run Details:

• Where: Sunday, 7:00 am @ Harris Teeter
• Supported: No - Unless Someone sets it up.
• Weather: Forecast
• Routes: 8 Mile

You can add distance as needed. Please RSVP if you are coming with your pace and distance.

2008 OBX Results and More

It has taken me a while to get this updated, but we had some very impressive performances this past weekend at the OBX Marathon and also at the Harrisburg Marathon. Starting with the OBX marathon, Jeff Hartney placed 66th over with a time of 3:22:04. This impressive time would have been quicker if not for bad cramping late in the race. It was still good enough to qualify for Boston. . . Jeff has already booked his trip!

Next from the RMEC came Steve Cooper with a 3:49:30. This is just Steve's second marathon, and he improved his time by more than two hours. Wow! It is amazing what a healthy Steve can do. Not far behind Steve came Scott Wingfield in 4:04:22. Scott had a strong start, but ended up with stomach issues in the second half of the race. This may have slowed him down, but it never stopped him. He still powered to the finish line giving high fives to his cheering family.

Levi Moore was the next RMEC finisher. His total time was 4:35:08. Following Levi came Arthur Bennett at 5:11:39. Arthur decide to run OBX even when he knew he was behind in his training. Apparently this worked out okay, as he set a new PR by nine minutes!

Frank (Triple F) Lilley is still on his quest for 12 marathons in 2008. Despite a month lay-off he is back on track, and finished with a 5:51:21. Next stop for Frank is the Richmond Marathon. . . oh yeah, that race is tomorrow! Good luck Frank!

In the half marathon, Travis Hartney was first to finish from the RMEC, with a time of 1:51:18. Needless to say, his dad is very proud of the performance. Nipping at his heals came Eric Pate with a 1:53:03. This is a big PR for Eric he previously had run a 2:08. Tracy Hicks came in at 2:02:40, and just narrowly missed a new PR by seconds. Tampa Cooper ran a 2:28:15, and was there to welcome husband Steve when he crossed the line.

I have heard lots of great reports from everyone who ran. It sounds like the course was nice, the event was well organized, and the RMEC members had a great time hanging out together, having dinner, and being fans of the race! I hope we can at least double the size of this group when we head to the Flying Pig Marathon next May!

Other Rocky Mount Runners at OBX Marathonoers were as follows: Julian McLeod 3:46:22, and Doug Bunting 5:23:05. And in the Half: Angela Barnhill 1:48:45, Robert Thompson 1:53:32, Yvonne McLeod 2:10:59, Jonathan Vick 2:21:28, Joe Magallon 2:51:07. If you know these people please congratulate them, and encourage them to join us for some runs.

Not to be missed in all of the OBX news, is Dave Lavely. Dave joined a friend in the Harrisburg Marathon on Sunday. His finishing time alone is impressive (3:38:34). What makes it even more impressive is Dave ran the City of Oaks Marathon just seven days earlier. Nice work Dave!

Sweetheart 5k Open for Registration!

The Sweetheart 5k presented by Dental Care Center is now open for registration. Children and families can also register for the 1-Mile Fun Run sponsored by Providence Bank. Both events are directed by the City of Rocky Mount Parks and Recreation.

I hope the RMEC members will support this race by registering themselves, and encouraging others to run. It is important for our club to have some local races that we do not host. If we are the only one putting on races, it puts a tremendous strain on the RMEC. We want and need more local involvement to have a healthy community that promotes physical fitness and daily exercise.

As a reminder the Sweetheart 5k has a couples division that will award prizes to the fastest pre-registered couples. Couples get to pick their own team name (keep them clean). All runners will of course be eligible for Individual awards as well. This is not a couples only event. In fact, we expect three quarters of those registering will be entered as an individual.

The race has a 250 runner cap. Based on the Ford's Colony races, I honestly believe the Sweetheart 5k will sell out. It has a beautiful course, strong sponsorship, a good marketing plan, a kid's race, and fun prizes. This will be a popular event. Help get the ball rolling, and be the first to register. RMEC members can use the discount code "RMEC" to save 10% off the entry fee for themselves and their families.

Coming soon. . . OBX Results and RMEC Shirt Orders

RUN RSVP: Saturday 11/08

I debated about even posting a group run for this weekend. Half of our Saturday regulars are racing at OBX, a few of us our injured, and some others are out of town. I am one of those injured ones, so I am not running this weekend. We may end up with a small group, so if you plan to run please post your plans. If people do not know you are coming, they might not show up. I am going to let people select their own route as well.

Run Details:

• Where: Sunday, 7:00 am @ Harris Teeter
• Supported: No - Unless Someone sets it up.
• Weather: Forecast
• Routes: Unplanned

Don't forget that the time changed, so I moved us back to a 7:00 a.m. start. There should be plenty of daylight at this time. If you are training the the First Carolina State Bank Half Marathon, this will most likely be your last long run. Be safe. . . don't get injured! Please RSVP if you are coming with your pace.

Good Luck RMEC!

This is the first year the RMEC did not have a "training team" just for one race. The past two years we sent a big crowd to the Richmond Marathon and all followed the same training plans. This year we were spread out over multiple races, but the most popular by far is the OBX Marathon and Half Marathon. We have 11 RMEC members (or family members) running at OBX. Here is how it breaks out:

• Marathon: Jeff Hartney, Levi Moore, Arthur Bennett, Scott Wingfield, Steve Cooper, Frank Lilley
• Half Marathon: Tracy Hicks, Travis Hartney, Eric Pate, Tampa Cooper,
• Fun Run: Sarah Hicks

There are several other Rocky Mount residents also in the race, so be sure to cheer on your fellow runners. This really should be a great weekend for everyone. The weather looks to be mild, and the wind should not be too difficult to handle either. I anticipate several PRs from people in this race, and look forward to hearing your stories when you return!

Dave Lavely is racingagain this weekend. This will be a marathon on two consecutive weekends for him as he travels to Harrisburg, PA to compete in the Select Medical Corporation Harrisburg Marathon. Good luck eveyone!

RMEC Shirt Order

I am starting to investigate another shirt order for RMEC shirts. It has been discussed about getting some nice "racing shirts" (sleeveless or short sleeve) that are all in the same color with the RMEC logo. This makes us easier to pick out in races and gives us a sense of being a team. We don't have the budget to give shirts out, but it is possible we can discount them for current RMEC members. There are price breaks depending on volume, so I hope we could order 40+ shirts.

Depending on quality and the size of the order, the price of the shirts would likely range from $15-$25. The shirt to the right is a sample style that could be order for the women. To get the discounts I can not order multiple styles and colors. Plus it simply gets too confusing on the order. Right now, I am trying to gauge interest (your are not committing to buy anything). If you are not a member of the club, but plan to join in 2009, you are welcome to add your name to the potential order list.

• How many technical RMEC race shirts would you be interested in?
• How many cotton RMEC t-shirts would you be interested in?