Medoc Volunteers Needed

First of all, thank you for coming through at Ford's Colony and the RMEK with your time and effort. It is very appreciated, and speaks volumes of the character of people in our club, and the families that support you as runners.

We once again need your help. The Medoc Trail Races presented by Raleigh Running Outfitters and Halifax County is the most challenging event we have to host. It is 25 minutes out of town, the race is long, and the setting is complex. You can't jump in a golf cart and drive the course at Medoc! This makes volunteers more important than ever. Runners are more likely to take a tumble, or get dehydrated when they cover 26.2 miles in the woods. Volunteers are critical to the success of the race.

With 30+ runners racing the weekend after Medoc, we are very hopeful that you will come out to help. Think of it as "paying it forward" for all of the volunteers that will support you in DC.

As you can imagine a good deal of planning goes in to where volunteers are placed and moved during the day. The sooner we have real names in our volunteer matrix, the easier things become. If we are lucky, we would like to shift volunteers around some this year to make things more exciting. Poor Russ stood at the bridge for six hours last year, and others had jobs that were very similar. We want to make it easier on you this time.

We already have 29 volunteers signed up, but we need more. Our goal is to hit 50. We really would like for some people to step up and be a "volunteer captain". We will count on you to direct a small group of volunteers on a variety of tasks. We will give you instructions on what needs to be done.

If you want to volunteer, go to www.medoctrailraces.com and sign up online. If you are interested in being a captain, post a comment here or email us at runrmec@yahoo.com This will be a fun and rewarding experience. Please help if you can!

A Half, Two 10s, and a Tri

If you missed our group run, you missed a great one. We had over 30 runners on the roads Saturday morning going anywhere from 4-23 miles. This Saturday is the last long run before we begin our taper, so pleases try to be there. This will be a great chance for everyone to meet each other who is traveling to MCM.

Despite the big crowd at the Teeter, there were four RMEC members who snuck of for some North Carolina races. Ron Flemming, ran the Hiddenhite Half Marathon, and set a new PR on a hilly course. His time of 1:43:40 earned him first in his age group. Lucky for Ron there were no caterpillars or yellow jackets in this race.

On Sunday morning, Ashley Bass and Brian Lankford entered the next race in the Second Empire Series. The Anna's Angels 10-Miler is the longest in the series. Just a few weeks ago, both of them were racing in the Magnificent Mile, so jumping up to a 10-miler makes for some interesting training. Ashley continues his assault on the North Carolina masters, by running a 1:02:14 (6:14 pace) over the hilly course. Only seven runners later Brian crossed the finish in 1:05:14 (6:32 pace). 51 year old Ashley took 13th overall, and 2nd in the Masters Division (getting beat by a 41 year old). Brian took 20th overall, and 2nd in his age group. This is a competitive race with 379 finishers.

Also on Sunday, Dave Lavely returned to the Duke Liver Half Ironman Triathlon. This is one of the more challenging Half Ironmans you can find on the east cost. The 70 mile bike ride is a hilly course, and the half marathon run is a wooded cross country course. Last year on a very hot day (remember Ford's Colony weekend in 2008?), Dave completed the course in 6:20. This year, he crushed that time when he finished in 5:51. Dave cut time in every element of the tri, but largest improvement was the half marathon run where he shaved 16 minutes off of last year's performance.

Great job everyone!

RACE REPORT: Hiddenite Festival Road Race

Submitted By: Ron Flemming

I had vacation planned for last week and was spending some of that time at Lake Norman so I searched online for nearby races. I found the Hiddenite Festival Road Race about 45 minutes away, which is a half marathon and 10k they have as part of their fall festival. I arrived at the Hiddenite Elementary School around 7:15am to pick up my packet, greeted by temps in the high 50's and a light rain/heavy mist. The course is a point-to-point route starting in Taylorsville, NC and ending in Hiddenite, NC (never heard of Taylorsville or Hiddenite??? Me either).

There is a 1 mile out and back starting at mile 6. We took shuttles to the Pleasant Hill Baptist Church in Taylorsville to where the starting line was. Even though we did not take the course route to the start, one thing I noticed was that we were in much more hilly country than the way the elevation chart appears. The course is currently pending certification and as part of the certification, they had to move the starting line about two hundred yards down the road to meet requirements, whereas it has started from the church the past two years.

Start time was 8:30, but we didn't get started until about 8:50, which was a little annoying because we were standing out in the cool rain. One of the shuttles was late getting to the half marathon start and then they were also having to coordinate the start of the 10k at the same time, 7 miles down the half course.

After getting started, I immediately began feeling the aches and pains of the weeks hiking and running activities...definitely not recovered. Butt and shin pain were prevalent and I was wondering how this was going to play out and was thinking I probably should not even be racing this...Given how uncomfortable I was and the hilly terrain, I thought my goal of sub-1:45 was unreachable.

Lots of ups and downs and the course ran through some beautiful countryside of pastures and some huge granite outcroppings. Finally around mile 6 when I hit the out and back section, things got warmed up and some of those aches and pains were subdued and I decided I was going to be able to push through. The downhills definitely helped my pace, but the uphills did just the opposite.

Getting closer to the finish, I had heard about two major hills and they were just that...After peaking the last hill and with the finish in site, I knew I had hit my goal and that was great. The finish line was the start of the Hiddenite Fall Festival and immediately after the finish the street was lined with tents and vendors selling food and drink and arts and crafts. We were met at the finish line with a medal and t-shirt. My watch time was 1:43:40, which got me 1st in the 25-29 age group and also took about 9.5 minutes off my half marathon PR.

Other than the delayed start, the entire event was great...I love the small local races (50-60 half runners here). I feel you get on a much more friendly and personal level with other runners and the volunteers and the locals seem to really enjoy it. Hiddenite is known for a special gem called "hiddenite" and also emerald and sapphires. The slogan on the back of the t-shirt is "a gem of a race".

One last cool thing about this race is a special guest was announced at the start...Doug Dawkins ran with us. He is the Boogie races director and also completed a cross-country run from North Carolina to California.

RUN RSVP: Saturday 09/25

There is a cold front coming in. . . it is going to 62F at the start of our run, and is not predicted to get over 64F. Sounds like a great day for a long run! There is a chance of some rain, but I don't think this will be a problem.

The long run schedule calls for a 12 mile recovery run this weekend. That is the route I have linked below. I know some of you are doing a 20 miler this weekend, and others of you will probably run more than 12 for your recovery weekend, so please post your distance, pace and and starting time when you RSVP. I am sure you will find someone willing to run with you along the way.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4 Miles; 12 Miles

Fluids will only be at the tracks. The route hits this spot twice on your run. If you need additional fluids, please carry them with you. It is important that you RSVP, so I can make the correct amount of fluids. When there is just one fluid stop, it is easy to run out.

Good luck to Dave this weekend at the Duke Liver Center Half Ironman Triathlon!

ONE MONTH AWAY!

Can you believe it. . . just one month away from your marathon! Hard to believe how fast the training has gone by. Here are some more updates on the Marine Corps Marathon. Many of you have already found these links on your own, but just in case I wanted to keep the RMEC up to date.

Health and Fitness Expo: Don't forget that all of us need to make our way to the Expo and pick up our race packets, our timing D-tag and our "mock neck participant shirt". I just hope it does not have a zipper! You need to print out your E-Confirmation card to get your packet. If you are picking one up for someone else, you also need a signed letter.

If you have not done a big marathon before you will be impressed with the size of the expo, and everything they have to offer. It can be chaotic, so take it slow. There are lots of great speakers lined up as well at the expo. The schedule can be found on the link above.

Race Program: The 68 page MCM Race Program is now online. If this does not get you excited about the race, nothing will. The online version allows you to flip that pages, and zoom in on the information that interest you. You will get a printed copy at the expo in your race packet as well. Be sure to check out page 37 for a picture of your finisher's medal!

Runner Tracking: The MCM will offer runner tracking for fans and spectators. When this service works, it is fantastic. Like the New York City Marathon it will provide splits every 5k. Be warned however that some races (like the Disney Land Half Marathon) are delayed or send every alert at one time once the race is over. Seeing that the MCM does it every 5k has me optimistic it will be more like New York. If you have family at the race, or at home, this is a great way for them to monitor your progress.

Late September Newsletter: If you have not seen the latest MCM newsletter, it is online. Much of the information I mention above, but you can also learn about the Finisher's Coin we will earn, race entertainment, the finish line festival an more.

Transfers and Deferment: The last day to do a race deferment and have a guaranteed spot for next year is September 30th. This has a $25 fee, and will give you a code for the 2010 race. The Transfer policy has now expired however.

Volunteers Still Needed

09/23 UPDATE FROM TRACY: Thank you for the time commitments we have received from several of you for the RMEK. The more “coaches” we have for one-on-one with the children the more successful the program will be. Here is the updated schedule, if there is a conflict, please let me know. There are still a few dates that we desperately need some more help. Please check your schedule and see if you can help on the following dates (we need 2 more for each date):

• Y 9-29, 10-20, 11-3, 11-17 Red Oak 11-5
• The following dates we could use one more person: 10-13, 10-15, 10-22, 10-27, 10-29, 11-10.

If you can help on one or more of these dates, please let me know.

The RMEK is about to begin the fall season. We are just one week away from the first group sessions. Already 20 kids have signed up, and most of the fliers have not been passed out by the schools yet, so this group could easily triple or quadruple in size in the next 10 days!

To keep this a safe program for everyone involved, we need a good volunteer to child ratio. If we do not have more volunteers sign up, we will have to start turning kids away. Even if you just sign up for one day after work, it makes a difference! If you can smile and jog in a circle with kids while encouraging them, you are qualified.

I wish I could post the comments from the parents signing up their kids on the blog, but for privacy reasons I will not. We ask parents to share information about their child that we should know. We are told about kids who love to run, who are excited to participate, who are fun and silly. We also have children who have issues with weight control, self esteem concerns, minor medical concerns. . . the RMEK is a program that this community needs.

We offer a non-competitive environment where everyone feels included. If you are the first to finish, or the last to finish, you accomplish the same goal, and are treated with the same level of respect. I honestly believe that this program can be a life changing event for these children.

Find one day. . . and please volunteer.

YMCA JOGGING TRAIL:
09/29: Coaches: Misty, Michael; Volunteers: Kelly, _________
10/06: Coaches: Misty, Elaine; Volunteers: Ursula, Laura
10/13: Coaches: Misty, Elaine; Volunteers: Ursula, Ron
10/20: Coaches: Misty, Elaine; Volunteers: ______, ________
10/27: Coaches: Misty, Elaine; Volunteers: Kelly, _________
11/03: Coaches: Misty, Elaine; Volunteers: Kelly, Ron
11/10: Coaches: Misty, Elaine; Volunteers: Ursula, ________
11/17: Coaches: Misty, Elaine; Volunteers: Kelly, _________

RED OAK PARK
10/01: Coaches: Tracy, Ryan; Volunteers: Ashley, Brian, Laura, Eric
10/08: Coaches: Tracy, Ryan; Volunteers: Ashley, Brian, Eric
10/15: Coaches: Tracy, Ryan; Volunteers: Russ, Laura
10/22: Coaches: Tracy, Michael; Volunteers: Brian, Laura
10/29: Coaches: Tracy, _______; Volunteers: Ashley, Brian, Laura
11/05: Coaches: Tracy, Scott; Volunteers: Ron, ________
11/12: Coaches: Tracy, Scott; Volunteers: Russ, Ryan, Arthur
11/19: Coaches: Tracy, Scott; Volunteers: Ashley, Arthur

Bear Butte Running Camp

I thought we could all use a laugh today. If you have watched any running on TV there is a pretty good chance you have seen this commercial already. This is the Bear Butte Running Camp by Nike that promotes "natural running". Several world class runners are in the video. If you look really close, you might see Steve in the video. This is nothing dirty, but might be considered PG-13 by some. Don't forget your sunscreen!

RACE REPORT #2: Bay's Mountain 15-Miler

Submitted by: Ron Flemming

This race was great. Only my second trail race and my first race at a 15 mile distance. Bays Mountain is in Kingsport TN and is made up of two mountain ridges that meet at a common point to create a V. In the valley of the V there is a lake. It's a beautiful setting. The park where we started and finished reminded me a little of Grandfather Mountain because they had huge pens with animals in them (deer, birds, wolves, otters).

The first couple of miles were pretty much all uphill to get us to the top of the ridge. I was sucking wind pretty badly during the climb and I was already starting to get concerned. Finally once at the top and getting to the first fluid stop around mile 5 things started feeling better and I had my breathing under control. There were lots of ups and downs, so I did a lot of walking on the uphills.

Between mile 7 and 8 there was the steepest hill I think I've ever set foot on. I don't think I saw anyone running up this one. After getting to the top of that, there was a lot of downhill as we worked our way down closer to the lake. But there was still a lot of ups and downs. Mile 10 was the next fluid stop and even though I had a couple 8oz bottles on me, I was running low and don't think I had ever been so happy to see an aid station. Between mile 11 and 12 I came up on three deer on the trail and one of them would not get out of the way...I had to stop and slowly walk towards it and it finally moved off to the left...I think if I had tried, I could have walked up and pet it.

Once the lake was in view I could see the big dam in the distance and it started feeling like the end was near. However, the trail veered off from the shoreline and it took a long time to get to the dam. The dam was very near the end and coming out of the woods and stepping into the sunshine on the concrete dam gave me the biggest set of chill bumps...not sure why, it was just a great feeling. I pushed on to the finish and had a time just under 2:19, which got me a 3rd place finish in my age group, but I don't know how many people were in my age group...could have only been 3! It was a small race...I think I heard 60 runners total.

Overall the race was wonderful...The setting was beautiful and the trails were very challenging. The volunteers were friendly and the post-race festivities and food were great. And we walked away with an awesome long-sleeve T-shirt!

Those trails let me know about muscles I didn't know I have. I am SORE!

RACE REPORT: Bay's Mountain 15-Miler

Submitted By: Frank Lilley

I love Bay's Mountain . . . and Bay's Mountain 15-Miler didn't disappoint!I was joined by four suckers . . . 'er running friends from Rocky Mount! Jon Shingleton, Amber Poole, Eric Pate, and Ron Fleming made the 5 1/2 hour drive for 15 miles of pain! No one said these folks were smart! But what a great group of folks!

The Bay's Mountain 15 mile Trail Run is not a big race . . . probably 50-60 runners. The race starts with a gentle uphill for about a mile! That's about 3/4 further then the longest uphill in Rocky Mount. And way steeper. And the real hills were coming!

The first excitement came just after the aid station at the fire tower at mile 5. Saw the guy 25 yards in front of me suddenly start jumping around, cussing and flailing his arms everywhere! He would run, stop and swat, cuss some more and run again! Luckily I figured out someone had upset a hive of yellow jackets and they were definitely pissed off! (I kind of feel bad I was laughing at him so hard . . . but he didn't know!! No harm, no foul!)

I stopped and waited until I could see where the hornets swarming . . . then started running as fast as I could through them! Only got stung once!

Things returned to normal until we headed down the single track on far side of the mountain towards Laurel Run. One miss-step and I turned my ankle going down with a hard thud! This one hurt. Really hurt! I honestly thought I had broken my ankle. I just sat there for maybe 5 minutes in pain. I always carry a couple of serious pain pills, so I decided this was the perfect time to take them! I got up and started limping on down the mountain. Every step hurt. But there is no choice . . . you have to walk out! No "sag wagon" here!

After 5-10 minutes of walking, I tried running. Oddly running hurt no more then walking! So I "ran" on.

The next bit of fun started in another 10 minutes when the pain pills started kicking it! Within another 10 minutes I was "drunk" . . . and running! Weird vision . . weird sloshy feeling in my head . . . sort of "floating" down the trail. My ankle still hurt, but I just didn't care very much! Luckily there were no juke boxes or I would have started singing!

Then the trail turns back uphill . . . really uphill! Straight uphill! (Did I mention this was a steep uphill section!)

Honestly, in another couple of miles the pain became manageable . . . I was just "a drunk out for a run!" If I were driving, I would have had a DUI for sure! Weaving back and forth on the trail! Had two "wrecks", going down with all the grace you would imagine. But drunks never get hurt in a wreck!

Down the mountain to Back Hollow and then back up the hollow, past the 10 mile point and climbing on up to Feagen's Gap and the second aid station. Unfortunately they didn't have any beer (that's what us "trail drunks" like at the 10 mile point!).

But heading down from there, I started running out of gas. By the time we left the gravel road and returned to trails, I was spent . . . walking anything that even remotely looked uphill and "running" the flats and downs. With about 2 miles to go, Amber passed me, looking strong! Yes . . . she is more then a little competitive!

When I finally got to the damn dam, I saw Ron, Eric and Jon!They looked totally rested (and they probably were . . . Ron had been finished for an hour!).

Eric ran with me the last little bit and told me about his yellow jacket experience at that same place! Seems some blond in a orange shirt pretty much save him, helping him get the swarm off his head and legs! My I'm guessing Eric got stung 40+ times! Damn that must of hurt! Ron, Amber and Jon escaped un-stung!

Amber and Ron earned age group awards for their efforts! And we all had a blast! That's what matters most! I'll be back! And I'm betting they will be too! Special thanks to Sherie for opening her home to us all! Everyone felt totally at home! Check out the photos online.

Richmond Marathon

Okay, I know this is not a video about the Marine Corps Marathon, but it got me excited watching. Thanks to Jeff H. for sharing it. This is a course tour of the Richmond Marathon, which is my favorite race. I will keep a look out for more videos like this to keep us excited and motivated. Enjoy! By the way. . . there is enough time to recover after MCM and to do the Richmond Full or Half.

RUN RSVP: Saturday 09/19

This is another big weekend for miles! The long run schedule calls for 18 or 20+ miles. Out of all of the routes I have mapped, I actually do not have and 18 and 20 mile that really compliment each other that well. For that reason I have picked an 18-mile out only. If you are doing 20 or more, we all know how to find a few more miles in Rocky Mount!

Another good forecast for tomorrow, but it will warm up during the run. The forecast is calling for 65F at 6:00 am and 73F at 10:00 am.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes - Tracks, My House, Co-Ah-Bar
• Weather: Forecast
• Routes: 4 Miles; 18 Miles

I will put out fluids at my house, and at the tracks. Once again, if someone can put them at Co-Ah-Bar, it would be a big help. d. Ursula and Patti are in California for the Disneyland Half, so it is just me and the kids and I don't think I can get to all three spots.

It will not be too hot, you still need to drink. Don't be fooled and end up dehydrated and with cramps. Use your gels, eCaps, bloks, etc. Whatever you plan to use on race day, you should be using now. Please RSVP so we can prepare accordingly.

Good luck to Frank, Ron, Eric, Amber and Jon, who are running the Bays Mountain 15-Miler trail run this weekend in Kingsport Tennessee!

RMEK is Open For Registration!

The RMEK flyers are hitting the Elementary schools today, and parents can now register their children online at the official site. The training sessions begin on September 29th, and Tracy still has volunteer spots that need to be filled. Please email her ASAP so she can get this taken care of.

If we are short on volunteers, we will have to limit the number of participants, which is the last thing we want to do. Even if you just come to two one hour sessions, it makes a big impact on the program. With 50 club members, that would cover 100 hours of coaching time if we all just give two hours.

Thanks everyone!

Northern Nash Cross Country Invitational

The Northern Nash Cross Country team will be hosting their eighth annual Invitational on Saturday, September 19, 2009. This year they are adding an open race for parents, coaches, and local runners. The race course is located at Red Oak Middle School and is a 5-k in length.

It is on open grass fields and wood chip trials through the woods. The open race is scheduled to start at 1:00 pm and has a five dollar entry fee. Awards will be given to the top two in each age group. If you would like more information or an application, please contact Coach Jeff Dodrill by e-mail or phone 904-5838.

Medoc Update

Yesterday was the last day to register at the lower price for the Medoc Trail Races. The race had almost 50 runners sign up in the last week alone! We have already exceeded last year's total by 34 runners, and we still have a month before the race!

We are at the critical time of our planning when we are ordering race shirts. This is one of the most expensive parts of a race, so we like to get the order right. So we need to have our registration as accurate as possible to avoid over ordering. For this reason, we are going to over a discount code for three days that will reduce the entry fees by $10 making, which essentially returns you to the previous price.

If you use the code "COOLSHIRT" when signing up, it will give you the discount. Sorry, but I cannot make this retroactive. If you know anyone who plans to run, tell them to sign up and use the code. Both races are nearly filled, so do not delay.

RMEC Shines at Miles and Tris.

While most of the RMEC was racing at Ford's Colony this weekend, several were competing in some Triathlons out of state and also at the Magnificent Mile in Raleigh.

Patriot's Half Ironman:

On Saturday, Mary Whitwell and Kinnie Pruden competed in the Patriot's Half Ironman Triathlon. This SetUp Events race is held annually in Williamsburg, Virginia. Both Mary and Kinnie did outstanding! Mary finished in 6:10:43 and I beleive shave several seconds off her PR (correct me if I am wrong). This earned her fourth place in her age group. She only missed the podium by about two minutes. . . remember, that is two minutes in a six hour race!

Kinnie is in the middle of her Ironman training, so this race was a great test for her. It is safe to say she passed with flying colors. Her time of 5:49:50 knocked about 30 minutes off her previous PR, and placed her third in her age group. She also posted the fastest bike time among the 29 women in her age group.

Don't let the performance of Mary and Kinnie go unnoticed. . . they just did a HALF IRONMAN! I know we all get excited when someone completes a marathon in 3-5 hours. . . these two ladies just raced for 5-6 hours! Great job!

Nation's Triathlon:

Jeff Miller and Dave Lavely headed to Washington DC to participate in the Nation's Triathlon. This is one of the largest Tris you will find on the east coast with over 4,000 participants. After speaking with Dave it sounds like quite the experience. With 4,000 in the event, the water was choppy, the bike course was littered with water bottles, and the run course was crowded with runners.

Despite all of the challenges, both did exceptionally well in the Olympic distance event. Jeff finished with a total time of 2:23:16. Starting over an hour later, Dave had to battle more traffic but still finished in 2:37:27. To put this in terms us runners can understand, Jeff ran a 40:25, and Dave a 45:49 in the final 10k portion of the race.

Magnificent Mile:

Ashley Bass and Brian Lankford both competed in the Magnificent Mile. As the name would indicate, this is a one mile road race, and the kick off race of the Second Empire Series. Ashley was on fire in the race, running a 5:03 mile! Let me remind you that Ashley is 51, which makes him a "Grand Master" in racing. Ashley set the Grand Master course record, breaking the old mark by a full 17 seconds!

You may remember that Brian was finishing 3rd overall in the Ford's Colony 5k just one day before the Magnificent Mile. Brian showed few signs a tired legs on his way to an impressive 5:28 mile time. This race should position both Brian and Ashley well as they continue into the race series.

2009 Ford's Colony Recap

I have a million things I would like to write about the Ford's Colony Race this past weekend, but am short on time and buried at work. Here are some highlights.

• Runners: Great turn out of runners at the event. We were really please to see a great mixture of locals, and people from out of town.
• Volunteers: What an outstanding group of volunteers! Scott and I get a lot of credit for the event, but the reason these events go as well as they do is the volunteers. We do not take for granted what you all do. When we tell you 10 different things, point you in a direction, and all you say is "Okay." That makes our life easy. I never have a doubt things will be done correctly. From packet stuffing, to cleaning up. . . we had a top notch staff!
• EMT: Special thanks to the EMT staff that was onsite and arranged by Josh. We were fortunate to not need them, but felt better having them there.
• Speed: WOW! We knew we had some quick runners going to the race, but the girls and guys were flying! It is safe to say that we have some impressive course records now.
• Results: The results are online now at the race website. There were some glitches where the last batch of 10k runners were not originally loaded. They are there now. We truly apologize for this confusion.
• Pictures: Several people took pictures of the race. Here is a link to Frank's set, and here is a link to Scott's. A few more are coming.
• RMEC: The RMEC did outstanding with about 18 members, spouses, and children taking home awards. John Batchelor placed 3rd overall in the 10k, and Kevin Boudreau took 2nd in the masters. In the 5k, Brian Lankford took 3rd overall. There were also countless PRs set.
• Weather: What a difference a year makes! We were blessed with some fantastic weather.
• Sponsors: Special thanks to our sponsors. Dental Care Center, Polley Clinic, Raleigh Running, Davenport Autopark, Steel Technology, Eagle Press, Nash OB-GYN, Westridge Subway, Kamlar, Chick-fil-A, and Landmark Financial Services.
• Ford's Colony: How many golf courses would allow 320 runners to literally take over their golf course for a morning? Please let them know how much you appreciate this by returning for golf, and telling friends.
• Saying Thank You: Take the time to say thank you to the Sponsors of the race. I am sincere in my request. When they hear from you, it helps them to realize the benefit of being a sponsor. Give them your business, and say thanks!

Not to get all sentimental, but this race is co-race directed. Scott Wingfield had his hand in everything that went on with this race. I know people remember me, because I was the guy with the microphone, but none of this would have happened without Scott.

Thanks again to everyone for making this event happen!

The B.A.R.T. Guide to the MCM

Another video clip from Bart Yasso about the Marine Corps Marathon. This one gives some tips for how to get around during race weekend, and little bit about what to expect in the race. Enjoy!

RUN RSVP: Sunday 09/13

This is a recovery week if you are following the long run schedule for the MCM. Next week we will be back up to 18 or 20+ miles. I know most of you raced today, but some are planning to do a long run in the morning. There is not a formal group run, but use this post to help with your planning if you are looking for a running partner.

Run Details:

• Where: Sunday @ TBD
• Supported: No
• Weather: Forecast
• Routes: Up to You!

Also, don't forget that the Medoc Trail Races is about to fill up, and will have the final price increase on 09/15. Sign up before it is too late!

RMEK Fall Session

The RMEK is gearing up for a fall session and your help is needed!! Several thousand fliers are going home with elementary school children throughout the Rocky Mount area and registration is going live online shortly. There have been many requests from parents and students to offer this program in the fall and I am thrilled to be able to offer it again.

Please help spread the word and encourage kids to participate. In the spring we had around 100 children participate, for those of you who helped volunteer you got to experience the excitement in the children and see first hand the impact of the program.

The RMEK is looking for volunteers to help support the weekly training session for the fall. You do not have to commit to every week. We already have some head coaches lined up, so you are coming to support them, and follow the plan that Tracy has created for the program. There is no planning on your part. We need a smiling face, and a person to help motivate and encourage. You can post here, and/or email Tracy directly.

Each session starts at 5:30 pm and lasts an hour. Here are the dates of the sessions:

Tuesdays - Sports Complex Trail (beside the YMCA)

• September 29
• October 6, 13, 20, 27
• November 3, 10, 17

Thursdays - Red Oak Park Trail (by Red Oak School)

• October 1, 8, 15, 22, 29
• November 5, 12, 19

Lets help make this program a great success for Rocky Mount. Everyone should try to volunteer at least 2-3 times. This is only 2-3 hours of your time over the next 8 weeks. We can all try to find that time! Bring your running gear. . . 'cause we will be running!

Thank you.

Tracy Proctor - RMEK Program Coordinator

Marine Corps Marathon Updates

46 days and counting! The MCM had some new information come out in the past week. Thought I would share with the team and help get you excited for the race! Much of the information below is also available in the MCM September Newsletter.

Powerade - Mountain Berry Blast Powerade will be served on the course of the MCM. I am trying to get some for the RMEC to use on the remainder of our long runs. I would suggest starting to train with Powerade from now until the race. Most electrolyte drinks are pretty similar, but you want to know how your body will handle it before race day. If my memory is correct, Powerade has less sodium than most drinks, but is more easily broken down by the body, so you may get a faster benefit.

Mile Spinners - Okay, let me be the firs to say that these are corny. I have seen these used by apartment complexes trying to rent units. That being said, the MCM seems pretty excited to have these signs as mile markers. I hope they have some more permanent and elevated signs as well, becuase these guys will be tough to see when you are surrounded by a thousand runners.

MCM Gear - If you are looking to buy some MCM memorabilia, you can shop online at the Brooks MCM store. There will of course be lots of options at the race expo as well.

Carb Dinner - In the spirit of traditional military formal dinners called "Dining-In", runners are invited to this elegant marathon-eve pasta dinner buffet at the Hyatt Regency Washington on Capitol Hill. The Carbo Dining In will feature one seating at 6:00 p.m. and includes a buffet-style pasta dinner, salad, drinks, desert and more. This year's guest speakers are Kathrine Switzer and Roger Robinson. You may choose to stay closer to your hotel for dining, but if you are interested in hearing a legend of women's running (and friend of my daughter) speak, and getting caught up in the emotion of the event, this is a great opportunity. You need to register in advance.

E-confirmation cards - You should be receiving an email with you race confirmation card today. You can also get them online if you have your order confirmation number and date of birth. This means you can find out your race number today. . . SO WHAT IS YOUR RACE NUMBER?

Packet Stuffing Night!

Hard to believe, but the Ford's Colony 5k and 10k race is this weekend! We are expecting over 350 runners, spectators, and volunteers to join us Saturday morning for the second annual event. There are a few pre-race activities where Scott and I need your help.

Race Packet Assembly: We are planning for Thursday at 6:00 pm. to assemble race packets. This means getting the right chip, with the right number and the right shirt in the runners bags. We also are adding in some extra goodies from sponsors. Each bag and race number will be labeled with the runners name. Like in the past, we will do the assembly at the main RBC building near the YMCA. If you can help, please post here. With 8-10 people, this will take about 90 minutes to complete. CALL MY CELL PHONE IF YOU NEED TO GET IN THE BUILDING 903-0713

1. Michael
2. Arthur
3. Amber
4. Ryan
5. Bob
6. Jon
7. Ron
8. Levi

Race Packet Pickup: We are strongly encouraging local runners to pick up their race packets in advance. This will make race day far less stressful. Early packet pickup is available at Dental Care Center on Sunset Avenue this Friday from noon - 6:30 pm. We will remind runners of this with an email this week. I would not be surprised to see over 150 runners pick them up early. I am looking for people to work shifts at the table. Two people per slot is probably enough, but three would not hurt.

• Set Up - Michael, Scott
• 12:00 - Michael, Scott, ________, ________
• 1:00 - Michael, Ursula, Russ, ________
• 2:00 - Michael, Ursula, Russ
• 3:00 - ________, Tracy (late)
• 4:00 - Tracy, Robin, Kelly, Levi
• 5:00 - Robin, Kelly, Ron
• Pack Up - Robin, Kelly, Ron
• Transport - Ron, ________

If the late shift person has a truck or van, it would be a BIG help if you can bring them to Ford's Colony after you are done.

Race Day: We are still looking for more volunteers on race day as well. If you know someone who can help, please let us know ASAP.

Thank you RMEC for helping the Ford's Colony Race to become a reality once again!

Disney and Rock 'n' Roll Results

This was a big weekend for the ladies of the RMEC. Starting off at Virginia Beach, three runners took on the popular Rock 'n' Roll Half Marathon. Indy Chesis was first from our group to cross the finish line with an impressive 2:12:56. Loyal training partners, Misty Schmitt and Elaine Weisner ran the first 10-miles together before splitting off. Misty went on to finish in 2:16:01 and finished 79th among nearly 500 in her age group. Moment later, Elaine crossed in 2:17:53.

By the time the Virgina Beach crew was finishing, Patti Miller and Ursula Forrester were just starting. . . but on the other side of the country. They were both running the Disneyland Half Marathon in California. Patti ran an excellent race with a time of 1:56:35, and finishing 56th in a very large age group. She was within two minutes of a PR! 20 minutes later Ursula crossed the finish line, with a memory card full of photos. Her time was 2:16:36. Both Ursula and Patti also ran the Disney World Half in January, so they were earning their special "Coast-to-Coast" medals. To be honest it is one of the nicest medals you will find at any race.

All five women above will be running the Marine Corps Marathon this October. Their Labor Day weekend races are a great indications of how well their preparations are going for the big race. Congratulations ladies on five fantastic races!

RUN RSVP: Saturday 09/05

This is a big weekend for miles! The long run schedule calls for 16 or 20 miles, so come prepared for a great workout. . . and I really do mean come prepared. Treat tomorrow like a dress rehearsal for race day. Eat a healthy carb filled dinner (but do not over eat), and get a good night of sleep. Put on clothes that you might actually race in too. Get excited about the run!

The weather will be fantastic tomorrow. The forecast is calling for 59F at 6:00 am and 74F at 10:00 am. This will be a great morning to run, and provide an excellent chance to see how your training has progressed.

Run Details:

• Where: Saturday, 6:O0 am @ Harris Teeter
• Supported: Yes - Tracks, My House, Co-Ah-Bar
• Weather: Forecast
• Routes: 4 Miles; 16 Miles; 20 Miles

I will put out fluids at my house, and at the tracks. If someone can put them at Co-Ah-Bar, it would be very appreciated. Ursula and Patti are in California for the Disneyland Half, so it is just me and the kids and I don't think I can get to all three spots.

Even though the it will not be as hot, you still need to drink. Don't be fooled and end up dehydrated and with cramps. This is also a good weekend to break out the energy gels or shot bloks if you plan to use them in the race. . . remember, make it a dress rehearsal. Please RSVP so we can prepare accordingly. Even if you are not a regular group runner, or a RMEC member. Please post a comment. Please be sure to review the map very closely.

Good luck to Patti and Ursula at Disneyland. Good luck to Misty and Elaine at the Rocky 'n Roll Half!

Patrick Henry Half Results

Last weekend, Steve and Arthur headed towards Richmond to run in the Patrick Henry Half Marathon. This race is largely used by the locals as a training race for the Richmond Marathon, and has gown in popularity each year. This year, it drew 1,264 runners.

Steve had a tremendous race, knocking about five minutes off his PR. His finishing time was 1:51:16. Not to be outdone, Arthur also ran a fantastic race with a time of 2:08:14. This was only 15 seconds off his PR which was set at Myrtle Beach under perfect conditions. As you all know, last Saturday was 172% humidity, so both RMEC runners pushed through the tough weather.

Great job guys! Click here to see some pretty good race photos of both Steve and Arthur.

"Absolutely the best way to see DC"

Thought the RMEC might enjoy this as a little motivation. I will keep searching for new things over the next two months. Can you feel the excitement? Great weather today. . . fall marathon season is just around the corner!

Ford's Colony Updates

Record Day: I wanted to share an update with the RMEC on the Ford's Colony Race. Yesterday was a record day, with 24 Ford's Colony registrations. In fact, we added of 75 runners in the last week. We are very excited about the popularity of the race, and are pleased to see we are attracting every thing from competitive runners to runners who are racing their first 5k.

Selling Out: At the time of the post, there are only 14 spots left in the 10k, and seven in the 5k. A few more spots are currently being held back for sponsor exemptions. These may be added for the general public if they are not claimed. If you plan to race, I would sign up now. It is very doubtful that we will have race day registration in the 5k and 10k.

Volunteers: Although we are well ahead of last year with registered runners, we are currently way behind in regards to volunteers. Last year we had an amazing group of volunteers. Even though the race course is pretty easy to follow, we still need people to help with all kinds of jobs like packet pickup, parking, setting up, water tables, finish line, etc. Please try to encourage friends and family to volunteer. Yes, we will need them to arrive early, but the overall event is short, and they will likely be heading home before 11:00 am.

Fun Run: You have seen that we added a new Family Fun Run to this years event. We heard feedback from last years participants that this was a gap, and we responded with a 1.5 mile un-timed event. We kept the entry fee at $10 for everyone, with no price increases. We really hope to see more families and children will sign up to participate. Despite tremendous growth in the main races, the Fun Run is below our expectations right now. As a reminder, for $10 runners get a race shirt, finishers award, and of course post race snacks too. Please come join the fun.

Medals: If you have not seen them already, we have posted a picture of this years award medals on the race website. Look under the "What's New" section for details.