FootLocker Sale is Back

As always we encourage you to support local running stores, but if you know what you want, FootLocker family of stores is having a 30% off Friends & Family sale. Coupons expire May 2, 2009.

• Foot Locker coupon code: FF9ACP54 or FF9AL223 printable coupon
• Champs coupon code: FF9A6LN9 printable coupon
• Footaction coupon code: FF9ALV34 printable coupon

Great time to load up on summer running gear.

RACE REPORT: Boston Marathon

Submitted by: Jeff Hartney

As all of you can imagine Boston is a phenomenal race!! I was certainly anxious going into it. I never feel properly trained before any full marathon but after reading about the course and how people go out too fast at Boston made me begin to think about a race strategy. My strategy was to think of it as a Saturday morning long run with the RMEC and if I had anything left at the end I would give it all I had. I just didn't want to "bonk" and have to walk! Well my strategy paid off because I finished with a respectable time of 3:33:41.

The Expo was huge! Adidas got a big financial shot in the arm with the ever popular Boston running jacket selling for $90 and I'm guessing they sold at least 20,000 of those. Never saw any famous runners but took a picture of the cardboard cutouts of Ryan Hall and Kara Goucher anyway. The city of Boston is gorgeous so much history and beautiful architecture. Spent Sunday touring the city and taking lots of pictures. Saw the Cheers bar (where everybody knows your name) and lots of other Historic landmarks.

The course was challenging to say the least but not as hard as I thought it would be. But hey, 26.2 miles is hard anywhere. Much of the beginning of the race was downhill. You wanted to go fast but I let the crowd slow my pace. I had never run with so many people. At times I wish I would have carried my camera to take pictures of the sea of runners. I had only run Charlottesville and OBX before Boston!

The course became more challenging around the second half. Heartbreak hill wasn't that steep but there were three hills before it so your legs were pretty done by the time you got there. I just kept my head down and plowed on till I reached the top.There were so many people along the course screaming and cheering you on that it made it seem much easier!. All schools are closed on Patriot's day and probably most businesses. I heard estimates of half a million people lining the course and I believe it . There was never a moment that people were not clapping and cheering, little kids holding slices of oranges for you to take and everyone holding their hand out for you to slap as you ran by. You could literally slap hands with the spectators the entire course!

Oh yea, the Wellsley girls were out in force and we could hear them before we saw them. They were screaming at the top of their lungs and free kisses to anyone who would stop. I'm still kicking myself for not stopping and kissing the girl with the sign that said Kiss me I'm a Tarheel!

I got emotional around miles 23 when we passed Fenway park and all the people who saw the game that morning were now out cheering us on as much as they did their beloved Red Sox. The final stretch was Boston College and the crowds got bigger and bigger and finally the finish line downtown!

I was hurting at the end so I felt like I ran the race I wanted to and was proud of my performance. I owe it all to you guys. I had no intention of qualifying for Boston but when Michael told me I had after running Charlottesville and having everyone encourage me to do it I felt now was the time for me. I may never run Boston again but I'm so glad that I did. I wish all of you the chance to run this incredible an historic race! Good luck , Derek!!

26.2 Ways You Know You Are A Runner

I found this list online and thought the RMEC would enjoy it. The list is obviously 26.2 items for a reason, but feel free to add your own using the comments section

For all those people who know the true meaning of the number 26.2. Here are 26.2 Ways You Know You Are A Runner:

1. You know how many miles there are in a marathon.
2. Your weekly mileage is how much you run, not your commute to work.
3. You know how many miles you get out of a pair of running shoes.
4. You can convert Kilometers to Miles in your head.
5. You measure your running route in your car to get the exact mileage.
6. When someone tells you their age, you automatically know their Boston qualifying time.
7. You know Grandma's as the route from Two Harbors to Duluth, not the person.
8. You can drink, blow your nose and pee on the run.
9. The problem with the treadmill is there's no place to spit.
10. You have less than ten toenails and that's normal for you.
11. Body Glide is your friend.
12. Ibuprofen is affectionately known as "Vitamin I".
13. Navigating walkers, dogs and baby strollers annoys you because it interrupts your pace.
14. When you participate in an organized event, you know not to run in your race t-shirt.
15. You have a favorite energy gel and flavor.
16. The "Picasso" above your fireplace is last year's race poster.
17. You have pre and post race rituals.
18. The journal you keep is in miles and pace not feelings or thoughts.
19. When you look at the weather conditions, you calculate how many layers to wear.
20. The pride you feel after a good run is worth the pain it took to get there.
21. You have more t-shirts than you could possibly wear.
22. When you hear the word "bib", you think of race numbers not babies and Gerber food.
23. The "no carbohydrate diet" does not apply to you.
24. You know that Fartlek is not vulgar terminology.
25. A hill is an opportunity just waiting to be challenged.
26. You know the phrase "you're almost there" only applies when the finish line is in sight.
.2 Your vacation destination is determined by your race schedule.

Event Report: Submitted by Eric Pate

Unfortunately for us the Relay Chairs didn't announce the "Most Laps" awards this year because around noon people starting succumbing to heat and exhaustion, but the Chairs did recognize us and conceded that there was no doubt we won this contest.

There is absolutely no doubt in any one's mind that Brian Lankford put in the most individual laps and touched many hearts with his effort. Here's the exciting totals:

• Brian Lankford - 200 Laps
• Ashley Bass - 108
• Frank Lilley - 88
• Scott Wingfield - 88
• Michael Forrester - 70
• Derek Hurdle - 67
• John Batchelor - 66
• Steve Cooper - 60
• Eric Pate - 44
• Tracy Proctor - 40
• Jon Shingleton - 35
• Amber Poole - 32
• Laura Haynes - 20
• Russ Hinesley - 20
• Ursula Forrester - 20
• Arthur Bennett - 16
• Kinnie Pruden - 16
• Kelly Allen - 15
• Robin Johnson - 15
• Steve Pate - 9
• Brad Weisner - 5
• Elaine Weisner - 5
• Caroline Forrester - 2.5

As a team we piled up a total of 1042 laps which converts to 260.4 Miles !!!

That is absolutely incredible. When we started this thing I had no idea the amount of support and participation we would receive. Thank you to all who took time away from your hectic schedules to participate and provide support to this event. I went to sleep last night totally exhausted and totally uplifted at the same time.

Michael's Note: Although Eric will not take any credit, he deserves a tremendous thank you for all he did for the Relay for Life. He has put in countless hours for the Relay. . . not just this past weekend, but over the last three months. He was responsible for all of the accounting, and still found the time to raise money himself, and log 11 miles on the track. When everyone else was packing up and heading home, Eric was counting dollar bills up until the last possible minute. This years Relay for Life was one the most successful ever held in Rocky Mount, and Eric played a key roll in the success.

From 5k to 50 Miles

Run Report: Submitted by Brian Lankford

Well, I am home now. It is 3:30 PM and I have been a 50 mile ultra runner veteran for 8.5 hrs. I would have to say that at this time I feel surprisingly well. I attribute that to a bucket of ice water for two very tired feet and an achy left achilles tendon and yes.....a baggy of ice that I sat my left buttocks on. The baggy of ice for the buttocks was mostly precautionary, for we have all heard how nasty a sore buttocks can be. This post race therapy lasted about 15 minutes and then my lovely wife held my hand as I slowly shuffled off to bed. It has been 28hrs since I've seen this bed so I tell it and my wife I love them both and proceed to pass out.

As far as the 50 miles goes. That all started about 7 PM last night. Man was it crowded. Frank, who has been my mentor throughout the 2 months since he somehow corrupted this innocent mind into passing over to the dark side of ultra running, took me out to run loops through MLK park and such to start my trek. I must say that this portion of my race was some of the most pleasant. I talked and talked running at a very intelligent pace and burning nervous energy. Running at an intelligent pace is not my strong point. Eric Pate paced me through my next 5.5 miles throughout the park into pitch darkness. Very scary, but not as scary as Eric must have looked in his ribbed cotton tank top and cargo shorts. This outfit obviously scared away 3 young doers of no good on our loop.

Back at the track it is still very crowded so Ashley Bass, Steve, and Arthur take to the streets aided by Ashley's GPS futuristic watch. We stick to this plan until 10:00 until the track becomes passable. Michael showed up about this time and paced me through several miles. I believe at that point Michael had us running 7:00 minute miles! Just kidding Michael. Ashley's magic watch knew when I was going too fast and would tell him so my evil pacer didn't kill me. I was nervous when Ashley left after pacing me for about 15 miles because I really, really liked that watch.

It was getting late now but I knew what an 11:00 min pace felt like and tried my best to run that way.

Steve and I continued on around and around and around at a comfortable pace with a nice walk break scattered in a uniform increments. I think Steve went to the tent around 1AM when Scott showed up. I really can't remember exactly. I remember Frank shaking his head at me as I would pass the camp site because of my pace. But him and Steve slipped off to sleep and me and Scott were left on our own for the next 3 hours. This was a nice stretch because the track was basically empty. Scott was running his pace and I was running mine and we would meet up and walk together.

Oh ya, I believe this was when Derek and John were running their 20 miles. I remember them running their blistering pace as I plodded along. They were constantly checking on the sleeping beauties in the tent. Steve in his cot and Frank snuggled in the corner. Derek said they were sent by the Enquirer to get incriminating photos of Steve and Frank "spooning". Derek and John left after their 20, and no photographic black mail was ever acquired.

Frank relieved Scott of his pacing duties at mile 35 around 4AM and the dynamic duo was off again. Frank was looking quite dashing after his 4 hour beauty rest or maybe I was just overly fatigued. I had settled to a real nice pace of 2 laps at whatever pace I was running and walking one lap. Frank settled in to his own pace and again I felt very good knowing Frank was on the track and we would meet up and talk for walk breaks occasionally. I was looking for the big mental or physical crash to occur around mile 40 or 45 but it never happened and I think it was because there was always someone out there with me and reminding me to drink and take it easy.

At mile 45 I knew I was going to make it and I actually believe I began to pick up the pace. I don't know because prior to this race, anything that took me over 19 minutes to finish was slow. People began to ask me how far I had gone, how many laps I had left. People would say after I passed, "That's him". I was feeling Relay celebrity. Eric ran with me through the last 3 miles and with 1 lap to go I saw Frank sprint, yes Frank was sprinting across the football field to tell the quite loud and sometimes obnoxious announcer that the little guy in the yellow shirt was completing his last lap for 50 miles.

The announcer commenced to broadcast my final lap somewhat like a NASCAR - horse race. 'folks, the little guy in the yellow shirt is headed down the east stretch of the field. He is now entering turn 1 on his final lap. Folks he is now exiting turn 2 and headed down the back stretch". I was hoping I didn't hear " folks he's in a spin, rolling and tumbling wildly with parts flying off and coming to rest against the outside wall!" I was in heaven. After 12 hours I was finally able to just run. I knew all systems were fine and I kicked it in. I ran like the wind for that final 1/2 lap and finished to the roar of the crowd and the click of Frank's camera. It was a wonderful 12 hours and I thank everyone who came out to encourage me to my personal victory. From 5K to 50.

Fun Run for Charities

Without question, you all have read on the blog, or seen a poster around Rocky Mount promoting the Fun Run for Charities on May 30th. This is a new local event that I hope the RMEC will fully support by running in the event and helping to encourage others to run as well. If you can not run, volunteer!

The event has a 5k, 10k, 15k (9:30 am), 1 mile Fun Run (10:00 am), and also a Kid's Dash (11:00 am). Everything starts and finishes at the Imperial Center in downtown Rocky Mount. The races are all very affordable.

The race is designed to raise money for local non-profits. When registering for the race, you can make an additional contribution to the non-profit of your choice. The RMEC is one of these non-profits, so if you decide to make an additional contribution, please consider us as your charity.

When the RMEC began hosting our own events (Ford's Colony Races, Medoc Trail Races, and Sweetheart 5k) we always had a concern that we would be the only group putting on races. This is not good for Rocky Mount, because if anything ever happens to the RMEC, all of the local races would go away. For this reason, we need to support events like the Fun Run for Charities, so Rocky Mount can continue to be a great place to run and to race.

Here are some other local events that need the support of the RMEC

• 05/02 Human Race 5k - Wilson (Jason Irvin has more information)
• 05/09 Blooming Festival 5k - Nashville (new race course)
• 06/13 Buckhorn Sprint Tri - Wilson (RMEC gets a discount)

RUN RSVP: 04/24-04/25 Fri & Sat

This is a big weekend for the RMEC, and an even bigger week for all those who are helping to find a cure for cancer. The RMEC will have their normal group run this weekend, but will meet at the YMCA instead of the Harris Teeter.

Run Details:

• Day: Saturday @ 7:00 am
• Where: YMCA
• Route: Up to You
• Supported: Yes
• Weather: Forecast

We will all run down Independence Blvd, and enter the track together. I encourage everyone to wear an RMEC shirt. I still have some shirts that were ordered in my car, so if you need to pick one up that you ordered, I will bring them with me.

This event starts Friday afternoon, and goes throughout the night continuing on Saturday. Our group run will start at 7:00 am, but RMEC members will be on the track during the entire event. Feel free to go out and support our team. Especially consider supporting Brian Lankford who will be going all night on the track.

To run with the group this Saturday, please join our relay team. Give as much or as little as you can give, and come support this wonderful cause. When you RSVP, please let us know when you plan to run.

Relay for Life Reminders

It is hard to believe, but the Relay for Life is this Friday and Saturday. As a reminder the RMEC will have our normal Saturday run leaving from the YMCA and running to the track where the event is being held.

It is not too late to join the team.

In fact, I would love to see another dozen RMEC members sign up this week. It is simple. Follow the link at the top of the page, and click the "Join Our Team" link. Even if you only give $15 to yourself. . . it still helps. Even better, email 10 friends, and ask them to give you $10. I will bet you will have $50 raised before you know it. Please help the RMEC make a good showing at the event.

Shirt Pickup: Eric wanted me to remind everyone that the Relay for Life T-shirt pick-up and bank night is at Englewood Baptist Church on Tuesday evening from 5-7.

RACE REPORT: Beaverdam International Distance Triathlon

Submitted by: Mary Whitwell

Finish Strong puts on fantastic races and I recommend them HIGHLY to everyone. Great people and a truly personal touch. Swimming in a 62 degree lake is COLD, but not too bad in a wetsuit once you can breathe right…until your arms go numb the last 300 yards.

First transition is slow when you can’t feel yourself…couldn’t find my fingers to put my socks on the toes that weren’t there. Oh well, no worries, all part of the fun. Surprising how warm you feel riding a bike even when soaking wet and the air is 55 degrees when your adrenalin is flowing and the joy of the sport courses through your arteries faster than the chilly blood flow.

T-2, plenty warm, only a 10K to go….wait, did the non-runner just say that?!?!? You guys are rubbing off on me. SCARY! What the heck! A course of hills, up and down, no flats. Hmmmm. Like I thought, I run my best off a bike and ran the fastest 10K of my life (ignore the fact it was only the 2nd so not such a feat of feet). A final sprint to the finish and the thrill of completing with nothing left on the track. That is, truly, the point of it all.

I finished 19th of 51 women and of the 18 who beat me, the next oldest was 45. Proud to be a female of “advancing” years who plans to face the challenge for years to come.

The route was very hilly, bike and run, added to the challenge. Finish Strong does a superb job, everything easy access here, super friendly folks everywhere. No complaints, only kudos to them.

PS Sorry to break the recent trend, but I didn’t feel compelled to mention my butt even once. Oops, just did :-)

RUN RSVP: Saturday April 18

This week we are going to change things up for the weekend run. Once again, Gerry has offered to host a run from his house. If you have been to Tracy's before for a hill run, you are a stone's throw from Gerry's House. In fact you finish running that hill. We have a big loop planned, and Gerry is going to put a cooler out about half way, so it is very important you RSVP.

Run Details:

• Day: Saturday @ 7:00 am
• Where: Battleboro - Gerry's House
• Route: 12 miles or 8.3 miles
• Supported: Yes - One Fluid Stop
• Weather: Forecast
  

This is a 12 mile loop Gerry uses. I made the shorter loop for anyone planning to run less. If you need directions, click on "Notes" when you view the map. These are very simple to run because they are big single loop routes. If you think you might need more fluids, please carry a bottle with you. This is a fun and quite route. The roads are long, and the traffic is very light. Don't let a new location keep you away. . . get excited about something different!

Gerry lives in Battleboro, but it is only about an 8-minute drive from the Harris Teeter. When you RSVP, please let us know if you need directions and we will email them. Gerry if you prefer to post directions in the comments, that is fine. I did not want to put directions online without your permission.

Please post a comment with your distance and pace. Marine Corp Marathon runners (all 28 of you) are welcome to join!

Boston Marathon - April 20th 2009

Good Luck Jeff Hartney!

RMEK Volunteer Update

We need more volunteers! It is not too late to get involved with the RMEK. If you can stretch, run, and talk to kids. . . you are qualified. If you can praise kids and get them excited about running, that is even better.

With 73 participants, the group runs are getting pretty large. These children have a wide range when it comes to their pace. This means we get spread out, which means. . . we need more volunteers. Contact Tracy, or post here if you can help.

I will be ordering RMEK shirts this weekend. Anyone who volunteers at least twice gets a shirt. We need to know your names now.

Last Chance to Encourage. . .

I believe we are now approaching 24 runners doing the Marine Corp Marathon (96% filled). A few of you are still on the fence. This is my last ditch effort to get you to sign up. The video clip below honestly gives me chills every time I watch it. It was the 6-minute trailer for the movie, Spirit of the Marathon. (Note: some firewalls block the video - you may have to watch from home)

If this video does not get your heart pounding, butterflies in your stomach, and maybe even tears in your eyes, I will be surprised. After watching this clip, I always feel ready to throw my shoes on and burst out the door for a new PR! The film documents five marathoners on their quest. They range from first timers to elites. Get ready for some goose bumps!

1. Turn up your volume,
2. Make sure the clip has loaded at least 50%,
3. Hit play
4. Sit back and enjoy!

"When you cross that finish line, no matter how slow, no matter how fast. . . it will change your life forever."

Am I Really Going To Train For Another Marathon?

Submitted By: Elaine Weisner

Jeff came up to me at work the other day, and said he had signed up for a marathon. He said a lot of people were signing up including many from our club’s original marathon training team. His words were encouraging. “C’mon Elaine….” I listened, and knew what a great experience it was to train with the group for the Richmond marathons, but I didn’t say very much. When Misty and I did the Williamsburg 1/2 marathon in February, we commented about how much easier it was to train, do, and recover from a 1/2 marathon. We had no plans to train for a marathon. So why was my heart getting excited at the thought of training for a marathon? This isn’t just any marathon, it’s the Marine Corps Marathon, which runs through the streets of our nation’s capital and finishes at the Marine Corps War Memorial of the marines putting the American flag in the ground at Iwo Jima!

My father served in the Marines for 20 years. The saying “once a marine, always a marine” was definitely true in my household growing up. As a child, I wasn’t thrilled to be occasionally awakened by the call of “Reveille!” from my Dad, but I knew he took great pride in having been part of the Marine Corps. A painting of the marines putting the flag in the ground at Iwo Jima hung in the upstairs hallway, a constant reminder of honor and service.

I asked Misty if she had seen the e-mails about a group getting together to train for the Marine Corps marathon. I didn’t know if she’d be interested. I went to see my Mom in Virginia for the week-end. That night, I got a message on my cell phone from Misty about the Marine Corps Marathon. I called Brad, who did the marathon 15 years ago in 1994, while I went along as a spectator with our 2 small children. I told him I was considering doing the Marine Corps Marathon this year, and that I sensed that Misty was itching to do it. Brad is my strong supporter, and he said something profound like, “Well, if she has an itch, she should scratch it.” With that said, I called Misty. She said we should both think about it, and for me to give her a call the next night.

I was sitting on my Mom’s couch that evening, and I decided that I should look at a calendar to see when the long training run week-ends would probably be. I picked a calendar up off her table, and as I opened it, the first picture I saw was a picture of the marines putting the flag in the ground at Iwo Jima. WOW! A sign! I think it confirmed what I already knew. I was going to start training for the Marine Corps Marathon.

This August will mark 20 years since my father passed away. When I go to D.C., I will visit his grave in Arlington National Cemetery. I know Dad will be with me, as I run the Marine Corps Marathon.

RUN RSVP: Saturday 04/11

I picked two routes this weekend. One is a 10 mile option and the other is 14. Both routes share the same roads, and can easily be shortened. There may be some new runners coming out to run, so please introduce yourself if you see an unfamiliar face.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast
• Routes: 10 Miles; 14 Miles

Several runners will be at the Flying Pig Marathon this weekend, but I still think we should have a good sized crowd of runners. I am on kid-patrol, so I can not run in the morning. If anyone can put out fluids, please post a comment, and save your receipt to be reimbursed.

You can view the written directions by clicking on "View Notes". Please post a comment with your pace and distance. Knowing there may be some new people running, posting your pace will be a big help, so they can plan who to run with.

Bridges, 5ks, and Tris. . . Oh My!

I am a bit late this week with race recaps, but thanks to Steve and Brian, you have not gone without some reading about races. There were lots of RMEC members racing this weekend. Here goes. . .

Cooper River Bridge 10k:
I will begin in Charleston, SC where three Rocky Mount couples travel to race in the Cooper River Bridge 10k. This is one of the largest 10ks in the US, and probably the worst 10k when it comes to properly corralling runners. Ryan Bullard, Matt Collins, and Sean Epps ran the race together, dodging runners and walkers the entire way. They finished in 57:57. This was Ryans first race since cracking two ribs, it was Matt's first race since Medoc, and it was Sean's first 10k.

26 minutes behind came their spouses. Ingrid, Sarah, and Jennifer had been doing several early morning runs to prepare. Their hard work paid off as they finished in 1:23:54. Great job everyone!

Tarboro 5k:
You have all read Brian Lankford's excellent Race Report below, and know that he is back on the racing scene. His 18:51 time earned him a hard fought 3rd place finish. Also racing in Tarboro was Arthur Bennett. Placing 29th overall, Arthur had a solid performance finishing in 26:31. His pace averaged out to 8:32. In total 147 runners competed in this second annual event.

Roanoke Valley Sprint Tri:
Four RMEC members race the Tri last weekend. First across the line was Tracy Hicks. Doing well in all three facets of the tri secured her a 3rd place age group award, and a time of 1:32:52. Her top skill was actually the swim!. Steve Cooper also finished third in his age group in his tri debut with a time of 1:36:29. He has already learned where he can improve, and is planning on another tri in May.

Levi Moore also did his first tri this weekend. Levi had a solid swim, and a strong run. . . His bike ride however was a different story. . . and a funny one too. I have only heard this second hand, but it appears Levi had some shifting issues during the ride. His bike was stuck in the "grannie-gear" for the entire ride, so his legs were spinning around as fast as they could go, but the bike was hardly moving forward. Having a 34th fastest swim, and the 24th fastest run, could not overcome the bike leg. His finishing time was 1:53:13.

Cliff Amos once again competed with his son Colin. If you have a child that is ready for a tri, I suggest following Cliff's lead and do a race with them. Colin finish in 1:37:00 and won his age group for the second year in a row. Great team work guys! Ralph Willey also raced from Rocky Mount, and had a very strong performance wining his age group with a total time of 1:29:43.

You can tell that Spring is in the air, and the races are happening everywhere. I know our group is typically focused on longer races, and spend all of our timing training. Remember that sometimes you just need a race to keep things interesting. Find one close by, and go have some fun!

RMEK Update

Submitted By: Tracy Proctor

It’s hard to believe despite the rain and not so favorable weather conditions that the RMEK program now has 71 participants enrolled and more signing up each day. Thank you so much to the volunteers that have showed up each week to help motivate the children and keep Misty, Elaine and myself straight. We would not be able to do this without the help and support from our RMEC group.

Michael had asked me last week to write something to keep everyone informed of the activities of the RMEK program, normally words come pretty easy for me but I did not anticipate being speechless trying to explain the impact and excitement I see on the children’s faces. I can not put in words the look of satisfaction and accomplishment I have seen as some struggled so hard at the beginning and the cheers and look of pride in there eyes when they make it to the next “whistle”. They are truly thrilled when we take the time to run with them, talk to them and give them the encouragement that is needed.

It is amazing what these kids are doing. The parents are also participating and several have asked out about an “adult” plan for them. If you have not had a chance to come out and watch the children in action please make a point to do so, I can guarantee it will make an impact on your life.

Misty and Elaine have done a wonderful job with the Tuesday session, handling on average 20 kids a week. The Thursday session has been rained out each week, this week a little worse than last, but we have still had 29 and 22 participants each week. I can’t wait to see what a warm sunny day will bring out!

Notes from Michael: I again encourage you to get out and help support these 71 children who have taken on the challenge of the RMEK. I also remind blog readers that this program needs funding, and we are still short on sponsors. I will be ordering shirts for the program participants at the end of next week. We will need to have all sponsors by then to be on the shirt. Help us enter all 71 kids in their next race!

Marine Corp Marathon Update

Emails have been flying around about the Marine Corp Marathon. It appears the soon-to-be sold out marathon has grabbed the interest of the RMEC. By my estimation, there are now 16 runners registered, with a few more very interested. This could give us a group of at least 18.

I wanted to get a message on the blog, just in case you had not seen an email about the group. The race says today they are 86% filled. This means there are less than 5,000 spots left. In the first six days, 25,000 people signed up. If you are interested, you need to sign up now.

Of the 16 registered. . .

• Predicted times range from 3:10 to 6:00+.
• We have people doing their first marathon and people doing their 30+ marathon
• One third are women
• Regardless of your ability you will fit in this group!

There is a Marine Corp 10k the same weekend if you want to make the group trip, but now run the marathon. It opens for registration on May 13th, and I believe fills up immediately. So mark your calendar if you plan to sign up.

Sounds like an exciting weekend is building for the RMEC. Don't miss out. Post a comment if you are running!

RACE REPORT: Roanoke Valley Sprint Tri

Submitted by: Steve Cooper

Everyone should tri... Michael stated at the beginning of the year that one of his resolutions for 2009 was to get 15 people who'd never done a triathlon to do one. So I emailed him and told him he only had to find 14 more, because I was going to give it a go. So I signed up for the Roanoke Valley Sprint Tri. I was told that this is a good one to start with because the swim is only a 300 yard swim, and it was done indoors in a pool.

While I had been nursing an injured Achilles tendon, I had started doing some swimming at the YMCA--which would also help to prepare me for the tri. I asked around and found someone who said he'd loan me a bike to use for the biking leg--thanks, Rob.

Now I'm not saying I procrastinate, but don't do like I did and wait until the five days before the triathlon to get a bike and only get one 7 mile training/practice run in.

I got a lot of great advice on what to expect and tips and suggestions for triathlons from several team members--thanks Michael, Kinnie, Jeff & Patti, Ursula, and Tracy H.

And the necessary tri gear I didn't have was loaned to me to use--thanks Rob, Michael, and Jeff.

I had a lot of nervous energy--and excitement--building all week as the "day" drew closer. I think Tampa probably thought I was crazy on Friday night, the way I was running around the house getting all my tri stuff together. However, I did get 6 good hours of sleep that night. I got up at 4:30 a.m. so that I could get everything right and get out of the house by 5:15 a.m. to drive to Roanoke Rapids. I was one of the first competitors there. And the first smiling face I see was Frank Lilley--made me feel right at home. I got my race packet and timing chip, got my body marked in with my bib number, and then went and got my bike and gear and headed to the transition area to get set up.

Being my first tri, I walked around a bit in the transition area and was seeing how everyone laid their stuff out to prepare for the transitions between activities. I met several people and talked to a lot of them and found out that many were there for their first triathlon as well. I got everything laid out: helmet, sunglasses, towel, shirt, running shoes, socks, race belt w/ bib number. I put my timing chip strap on my ankle. Then I saw some familiar faces. Tracy Hicks was there and setting her stuff up and I went and talked with her a bit. Then I saw Ralph Willey and spoke to him also. A little later I saw Levi Moore and Cliff Amos, and got to meet Cliff's son Colin.

Soon pre-race instructions were given and next we were lining up to get ready for the swimming leg. It was a little cool that morning walking around in nothing but some tri shorts and a swim cap, but as soon as we got inside the aquatic center, it was nice and toasty. Swimmers were entering the water every 15 seconds. The guy behind me was a much faster swimmer than I and caught me in the second lane. I let him go around me and kept going and was able to stay comfortably ahead of the rest of the swimmers behind me.

I exited the pool and walked/ran back outside to the transition area--Frank is cheering me on. My shirt stuck to the top of my wet back and I know I must have looked comical in a rushed state trying to reach back and pull it down. Then, sunglasses, helmet, race belt, shoes, and socks--and I am off pushing my bike past the "mount" line--Frank is cheering me on. I go to get on the bike and end up hitting the back of the seat causing it cock back. I get that straightened out and throw a leg over and try to get my foot in the basket pedal--I can't get my shoe in there...taking forever...try and try again...I should have trained/practiced with the bike more--Frank is beginning to wonder if I'm ever going to leave the parking lot--finally--foot in and I'm on my way. The first thing I think about/notice as I leave the parking lot of the aquatic center is, "Wow! What a beautiful day." Riding the bike, following the folks in front of me. Pedal, pedal, pedal--gear up, gear down--pedal, pedal, pedal right out of town. Why is the wind in my face, and why is blowing so hard? Mental note: Next time train more on the bike.

I see riders heading back in the other direction already, I must be close to the turn around--NOT. Did they move it? Man--my butt's sore.

Finally, I see the turn around. All the while, I have been getting better at anticipating when to gear up and gear down and how to keep my cadence more constant. Riding back to the aquatic center, wind at my back, making much better time. What a RUSH!!!

Pulling into the aquatic center parking lot, slowing down as I approach the "dismount" line--I hear cheers from my wife, son, and sister-in-law. Get off the bike, try not to fall down, attempt to walk/run my bike back into the transition area. Butt's asleep, legs feel constricted. Rack bike, pose for picture being snapped by my wife, suck down some Gatorade and then off for a little run. Why aren't my legs cooperating? Did I mention my butt was asleep?

About a quarter mile into the run, my legs and my gait seem to be getting back to normal. At the second turn--another familiar face--Larry McKeel--he's encouraging me. I tell myself to just keep going--it's only a 3 mile run. I mile and a half in, I see Cliff and Colin. Cliff is hanging back with Colin--doing the Tri together--AWESOME. I slowly ease around them. Only a mile or so left to go. My mind flashes back to the last two miles of the OBX Marathon and I realize I have more left in the tank now than I did then--just keep running. I can see the finish line--picking up the pace--I hear my name announced as I run across the time chip pads. I made it!!!

Give up the timing chip. Receive my medal--cool, heavy, tri medal with embossed swimmer, biker, and runner. See my family and get some water, orange slices, and cookies from the Halifax County Convention and Visitors Bureau--the ones that provided food at Medoc.

Went back around to the finish line to cheer the other runners as they were coming in. I missed Cliff and Colin--as they were right on my heels. Tracy Hicks came running in looking super strong. A little bit after that Levi Moore came hustling in.

There was only one runner out when I left--had a bunch of landscaping work I wanted to get done, so I didn't stay for the awards. You know I've run in a lot of events and never placed, so I knew I didn't have to worry about placing in my first attempt at a triathlon. I SHOULD HAVE STAYED. I finally placed in my age group in a race. Albeit because Cliff is such an awesome dad and ran the whole race with his son, Colin--otherwise he would have blown my doors off and more than likely placed first in our age group.

All in all--it was a great, exciting, exhilarating and super fun thing to do. I will definitely do more triathlons. Everybody should do one. Even if you don't swim or know how to swim--get some lessons and just do it. Sprint triathlons are a great way to ease yourself into it. I am so glad I did it. Thanks again to everyone that gave me advice and tips and that loaned me gear too. What an awesome experience.

RACE REPORT: Movin' For Community Outreach 5K

Submitted by Brian Lankford

This morning I ran the Movin' for Community Outreach 5k in Tarboro. I took 3 months off starting in December and started back about 6 weeks ago. This setback was secondary to an injured left buttocks. Jeff Miller says it's my hip, but it is my butt that hurts. Anyhow, I decided that the this race would be a good shake out race. Great day for a race, nice and cool. Stretched well, good warm up and they're calling us to the starting area. My good buddies the "butterflies" have showed up in my stomach just in time.

I usually try to get right on the starting line, but I don't know how I'll run, maybe I'll go out easy to see if my butt can take it. There's a lot of highschool kids on the line anyway. All the thank yous have been given and now the mayor of Tarboro will give the command, "Runners take your mark, GO!" We're off! The high school kids are off like somebody stole their ipods, oh ya, and some guy from Running Outfitters, who could be in the Olympics. I see about 20 sets of feet and elbows flying in front of me. Will they be able to hold up this pace? After about 100 yards the answer is NO. I'm a running back dodging would be tackling dummies.

After about 1/2 mile there are 6 guys ahead of me and the "Olympian". I begin to take stock, how do I feel? Breathing good? Yep. Good stride? Yep. Butt OK? Yep. Great, I'll just keep this pace for a while and see what happens. Soon a group of 3 high school boys falls back into my clutches. Their breathing is not good and their stride is deteriorating and I decide to surge. Can my butt handle a surge? I don't know. So I surge and my butt comes through with flying colors. Yea Butt! Now I have 3 runners ahead of me. Really 2 because one is just a speck on the horizon now. At mile 1 I know there will be a photographer because he was there last year. I must catch the next runner and do away with him so he won't be in my picture. I surge again! knowing now that my butt can handle surges. He puts up somewhat of a fight which makes me nervous, because surges should be....well...surges. He is now behind me and morally defeated. I run with perfect stride past the photographer and see the 2nd place runner 100 yards ahead.

All this excitement and we are only at mile 1. I check my watch, 6:17, not blazing but I'll take it after a layoff. I figure to catch this next kid I'm going to have to kick it up a notch. Take stock again, all systems ok? Yep. Butt? Yep, ok. Almighty then, I push off a little harder, lift the knees a little more and lift those feet toward my butt a little more. The 2nd mile was petty boring but I did manage to make up about 75 yards on my little 2nd place friend. Check the watch: 12:30, a 6:13 mile.

At this point we are doubling back which is always a tremendous motivator for me especially in Tarboro because everyone I see knows me: and my 2nd place buddy. By now I know his name is Chase. How appropriate, I'm chasing Chase. So now it is "Go Chase!", "Good job Chase, don't let him catch you!", "Keep the old man behind you Chase!" how rude! Of course there are your "Way to go Doc!" "Stick with him Doc!" "You can do it Doc!" Obviously nobody in Tarboro knows my last name, but at least they recognized me. Well this not only gave me added motivation, but it must have lit a fire in Chases shorts also. Fine, systems check: breathing; good, form; good, butt?...good! Way to go butt, you're really hangin' in there. What shall I do but.....that's right, surge!

I have caught Chase with no less that 3/4 of a mile to go. Now what? I don't want to push the pace, I just surged for heaven's sake. So we just ran side by side. This is nice I think to myself. Me and Chase running side by side. So I say something like "Wow, that guy in 1st place is really smokin'" and Chase says, "Ya." That was the extent of our conversation, but I felt like we bonded there for a moment.

When we got to about .1 miles to go I felt that I should test this youngster and see if he could hang with the "old man". There was no fight, and soon the purple shirt of Chase was not there in the corner of my eye. I had sole possession of 2nd place! I pumped my arms and legs with the kick of a sprinter, the crowed was cheering, they were going wild! They were saying, "Come on Chase, you can catch him!" And with 15 yards to go the purple shirt was in the corner of my eye again! I was at warp speed, the dilithium crystals could not give my star ship anymore power. I watched the purple shirt pass me at the gate.

What a race!! Our times were the same. A victory for youth, and a great race for the "old man". I congratulated my friend Chase and checked my watch. 18:50. that's a 5:45 pace for the last 1.1 miles. I was so proud of my butt, I didn't know if he had it in him today, he pulled me through.

Fall Marathon and Half Options

I had planned to let the Spring marathons get by us before I started to see what everyone was planning for the fall, but some races are filling up, and some prices going up too. I thought it would be a good idea to create a post to let people discuss their fall marathon plans. So post comments to discuss your fall plans! Here are races that I know our under consideration:

• 10/25 Marine Corps Marathon (DC) - Another driveable marathon. 10 (?) RMEC members have already registered. This race will sell out as soon as today. Considered on of the "Big Five" marathons in the US.
• 11/01 City of Oaks (NC) - This is of course the marathon in Raleigh. Can't get much closer for a big city race. Also includes a half option. You can sleep in your own bed and still race.
• 11/01 New York City Marathon (NY) - I know of at least two club members who have entered the lottery. Deadline to apply is June 1st. I highly recommend the race, but you don't know if you will get in until late spring.
• 11/14 Richmond Marathon (VA) - This always seems to be a favorite. Driveable, great course, reasonable price, and has a half marathon and 8k option too. Friendly volunteers and runners make this a hit.
• 12/12 Kiawah Marathon (SC) - Several RMEC members have mentioned running this race. You can make it a mini vacation and rent a house too. Registration does not open until August, and it will sell out. This race has a half and a full.

It is always fun to take a big group to a race. We travel together, get a block of rooms, go out for a big pre-race dinner, and also out for a celebratory drink(s). If we decide on the same race we can start the planning process. Right now it would seem that Marine Corp and Kiawah are the two main options for a big group.

Here are some other options to consider that may be close enough to drive.

• 10/17 Medoc Trail Marathon (NC) - Cant run? Volunteer!
• 10/10 Baltimore Marathon (MD) - I have heard mixed things about this race.
• 10/11 Steamtown Marathon (PA) - Check out the course elevation profile.
• 10/24 Ridge to Bridge Marathon (NC) - Not open yet, but it sells out in a week
• 10/31 Spinx Runfest Marathon (SC) - Greenville, SC race. It has a half option too.
• 11/08 OBX Marathon (NC) - Nice course and also has a half option.
• 11/14 Battlefield Marathon (GA) - Run though a park on an historic battlefield.
• 11/22 Philadelphia Marathon (PA) - Later in the year helps ensure cool temps.
• 11/22 Flying Monkey Marathon (TN) - A unique, one-of-a-kind experience.
• 11/26 Atlanta Marathon (GA) - A Thanksgiving Day race on the 1996 Olympic Course.
• 12/12 Thunder Road Marathon (NC) - NASCAR themed race in Charlotte.

Race Reports Needed

I have a new requirement of the RMEC members. It is an easy one, but one I hope each of you will take the time to do. I want to get at least one race report from each of you in 2009.

I try to keep the blog interesting and updated with race results, but after three years of doing it, I know it can get rather boring to read. There are only so many ways for me to write someone's time and place and have it still sound interesting. I want to hear a brief race recap in your words. It can be just a paragraph telling about your last 5k and how good the doughnuts were at the finish. . . or how you almost drown during your last tri. . . or it could be a mile-by-mile break down of the marathon you just finished.

Good or bad, RMEC members want to read about your experiences. Your stories are what keeps us motivated. We always share them when we are doing a group run, but that means only a few people hear it. Share it with the entire group! Take 10 minutes and write something. You don't have to do this after every race (but are welcome to), but I do want you to do it at least once. Seriously, help me out with this.

The Raleigh Running Outfitters team has lots of race reports on their team site, and they are fun to read. I am only used to experiencing a race from my perspective. Seeing it through someone else's eyes is exciting reading for everyone. After your next race type up an email and send it to me for posting. You don't need to be a writer to send something in. If you read my own posts I prove that every day!

RUN RSVP: Saturday 04/04

I tried something a little different with the route this Saturday. I like to keep the group together regardless of pace and distance. This is not easy to do, because naturally the faster runners get farther ahead every minute. This is why I sometimes add some obscure loop or dead end into a route.

This weekends route is all about the dead end streets. We will run down five streets that you need to turn around on. Some of these streets may be new to you, others you have likely done several times. By using this route, you should pass runners several times. The full route is 13.5 miles, however it is EASY to shorten by not running down the dead end streets. In fact if you cut all five of the dead end streets off is is only 7.5 miles.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks and water fountain at park (11 mile route)
• Weather: Forecast
• Routes: 13.5 Miles (or 7.5)

You can view the written directions by clicking on "View Notes". It more look more complex than it is. This is another perfect week to get the ladies of RMEC out running. The route ensures you will never be running alone for long. I posted this early to encourage lots of participation. Please post a comment with your pace and distance.

There is also a bike ride planned tomorrow at 7:00 AM from the Belton and Schrimper Dentist office on Winstead Ave/Michael Scott Dr. The ride will be around 55 miles out to Castallia/Spring Hope. Eric, is looking for company that is in the mix for the 30/35 mile variety. The route will run through the neighborhood behind the Dentist office, out through Candlewood/Greystone and down Halifax Rd. Then up Hunter Hill to Coley and out through Red Oak. Up Taylor Store Rd to Pullen Pasture to Castalia and then split. Long group goes straight and short group will turn left and come down 58 to Nashville. There are several locations to turn off along the way (Red Oak/Taylor Store Rd by example) for those that may wish to do a ride in the teens or 20's. On the rides we have had recently, average speeds have been 16.5 to 18. Please RSVP to Eric if you plan to ride.

RMEK Updates

Background: Have you been keeping up with the RMEK? If not, you may be surprised to learn that 65 children are now registered for our kids fitness program. That's right. . . I said 65 children! The training program meets twice a week at 5:30 pm. Tuesdays are are the jogging trail behind the YMCA, and Thursdays are at the new Red Oak park beside the school.

Updates: These kids are awesome! They range in age and ability levels, but they all come with smiles on their faces and ready to work. If you have not been to a training session yet, you need to. You will be impressed! Our coaches are phenomenal. Tracy Proctor is the Program Coordinator and the Red Oak Coach. Elaine Weisner and Misty Schmitt are the lead Coaches at the Sports Complex. You really need to see them in action, because it is impressive. Kids are learning different topics each week, such as stretching, nutrition, completing a running log, and more. Of course, every week they do a run/walk, as they build up strength and endurance.

Volunteer: If you have not volunteered for a session yet, please contact Tracy Proctor. It is easy to do, but more importantly it is fun to do. It only takes an hour out of your day and you will be glad you did it. With 65 kids in the program, we really need as many RMEC members to help out. You do not need to be an expert. You do need to be able to smile and encourage children.

Sponsor: We are still seeking a few more sponsors for the RMEK. You may wonder why we need sponsors. This program is free to the children. From the very beginning we wanted to ensure all children were included, and never wanted costs to get in the way. There are several expenses related to the event: equipment, training notebooks, handouts, participant t-shirts, and race entries. The RMEC plans to pay for the race entry in to the Fun Run for Charities race in Rocky Mount on May 30th. This is like thier "graduation race". With 65 kids, we need more sponsors to pull this off. We have one "Gold sponsor" ($500) spot left, and three "Silver sponsor" ($250) left. We also will accept $100 contributions as a "Friend of RMEK". Here are the benefits of sponsorship:

• Company name and link in all email communication (Gold Sponsors only)
• Logo on all RMEK shirts (Gold and Silver Sponsors)
• Color Logo on RMEK banner to be displayed at races and around Rocky Mount
• Color Logo and link on RMEK registration site (Gold and Silver Sponsors)
• Color Logo in RMEK brochure (Gold and Silver Sponsors)
• Company name mentioned in the final “thank you” email sent to all participants
• Opportunity to provide promotional items, coupons, etc. to participants
• Complimentary adult size RMEK shirts (Gold=4, Silver=2, Friend=1)
• Feeling good that you are helping local kids (All Sponsors)

RMEK Shirts: We are ordering RMEK shirts for all of the kids. To help raise money for the program, we will give a shirt to anyone who makes a contribution for $10 or more to the RMEK through the Fun for for Charities site. The RMEK is listed as an official Non-Profit Organization of the event. Every dollar you give through the Fun Run for Charities will come back to us to support the RMEK. The race even provides a matching percentage that makes your contribution even more valuable to us. Giving is easy:

1. Visit the Fun Run for Charities website and click on the Make A Donation button.
2. On the donation page, be sure to select "Rocky Mount Endurance Kids" from the drop down box, or we will not receive the benefit.
3. Once this is done simply notify me at runrmec@yahoo.com with your shirt size and type.

Cotton shirts require a minimum of a $10 contribution, and technical shirts require a $20 contribution.

Monument and Rocks

This weekend, several RMEC members took part in races. Tracy Hicks returned to Richmond to compete in the Monument Ave 10k. She along with 26,242 finishers competed in one of the largest 10k races in the US. Much of the race is spent dodging other runners. Despite a corral that started her 26 minutes after the gun went of, she managed an impressive 57:08, finishing in the to 28% of all runners.

Closer to home was the Raleigh Rocks Half Marathon. A new an improve course brought out over 2,000 total runners in all of the races. Five RMEC members competed in the half marathon. Misty Schmitt had a fantastic performance, running a 2:11:09. This is a huge PR for Misty (I believe by more than eight minutes)! Even more impressive, Misty ran the race solo.

Scott Wingfield decided at the last minute to run the race with minimal training the two week prior. He may have missed his goal time, but the rest did not hurt his performance running a strong 1:47:08. Following Scott was Michael Votava running a solid 2:05:05. This was only four minutes off a PR time that he set in Rocky Mount, and on a more difficult course.

Amber Poole continues to have a battle with blistered feet, but she still found a way to push through the pain. Her finishing time of 2:21:52 certainly would not indicate any problem! Not far behind Amber came her other half. . . Jon Shingleton has a great race finishing in 2:38:17 With every race Jon is getting stronger.

A few interesting nuggets from the race. John Crews won the race in 1:08:37 (5:15 pace). The next man to finish ran a 1:22:11. That is a full minute per mile slower than the winner. WOW! Kristen Price (Raleigh's own Olympian) took second in the race with a time of 1:19:57. If not for the "ringer" who won the men's race, she could have won the entire event. That would have been amazing for a race of this size.

Others from Rocky Mount in the results: Kyle Keenan 1:42:00, Robert Mayfield 1:46:420, Larry Crawford 1:49:23, and Phillip Joyner 2:05:14.

Congrats to everyone!

He's Back!

Registration opens today for the Medoc Trail Races. Registration offically opened at 8:00 am today, and we already had 15 registrations by 8:30. We hope to see the RMEC running or volunteering in 2009. The races begin October 17th at 8:15 am. Sign up early. . . this event is limited to 350 runners, and will sell out. www.medoctrailmarathon.com