RUN RSVP: Saturday 01/30

Not sure who will want to test the weather on Saturday, but I thought I would still post a RUN RSVP just in case. The forecast is calling for a wintery mix. I made the start time 7:00 am, because it seems like people prefer to start earlier. Feel free to post the time you plan to start.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: No - drop your own fluids at the tracks
• Weather: Forecast
• Routes: 5 Miles; 10 Miles

If you plan to run, please bring your own fluids. We will soon start providing them again. . . just been cold, busy, and smaller groups right now.

Save 25% Online

Footlocker, Foot Action, & Champs are offering in-store & online 25% off coupons for their Friends & Family Sale valid between 1/28/10 - 1/30/10. Enter the following codes online to receive the discounts.

• Foot Locker FFJA328C
• Foot Action FFJAV28C
• Champs FFJA628C

The RMEC of course encourages all runners to support their local running stores like Raleigh Running Outfitters whenever possible.

Sweetheart 5k - SPREAD THE WORD!

RMEC I need your help. The registration for the Sweetheart 5k presented by Dental Care Center is going very well, but we would love to have more. Unlike all of our other races, the Sweetheart can handle an unlimited amount of runners. I really would like to see the race grow into something special over the years to come. So how do I need your help?

Please take some time today to remind people about the race:

• Post it on facebook
• Send an email
• Call a friend
• Give someone a brochure

Get creative! Find a way to get the word out. Our club has over 60 members if each of you just get two people to sign up that would be half of last years total runners. Seriously. . . that is how big of an impact the RMEC can make if you all help spread the word.

It really will be a fun event. The 5k is at 8:30, and the 1 Mile Family Fun Run is immediately following. The entire day including awards should be wrapped up by 10:00 am. We will once again have custom medals for award winners and gift certificates from RRO, a Couples Division, and a weekend beach. New this year will be a diamond giveaway from Wade Designs. We also have decided to give the free sack pack to all runners instead of jut he first 150. Not to mention a much better shirt for 2010.

So please take five minutes, and talk two friends into registering for the race. If you have not registered yourself, be sure to use the discount code "RMEC" to save on your entry.

Palmetto200 Relay

Submitted by: Frank Lilley

Okay RMEC . . . it's time to try something different! There is a new relay race being held April 30 - May 1st that sounds like a blast! All we have to do is get a team together and run from near Columbia, SC to Folly Beach, SC (just over 200 miles). . . But don't let that stop you from considering this!

This is a race that everyone can participate in. Now, some may disagree with that statement, but you don't have to be a Kenyan to run, although that certainly may help you set a course record. From casual joggers to serious racers, this event is great fun for everyone.

The plan is to get together a 12-person team, two vans, a bunch of supplies and head to SC! I guarantee every person will have a total blast! Friends that have participated in similar relays have told me these are, without a doubt, the most fun events they EVER do!

There are 36 sections of the race, varying from 3.2 miles to 10 miles . . . and each participant will run three sections . . . with a good break between each! All sections are run on roads. Here is what each runner on the team would do (remember these are not consecutive miles):

#1 - 15.4 miles
#2 - 20.3
#3 - 14.1
#4 - 19.4
#5 - 12.4
#6 - 15.8
#7 - 18.2
#8 - 14.7
#9 - 12.4
#10 - 23.9
#11 - 15.6
#12 - 22.0

The Palmetto200 website has a lot more information and details. Plus, suggestions on logistics. I have a friend (Eric Chatham) in Charleston, SC who has done several of these and will be on our team and can really help us put together a plan. You can also join their Facebook group as well.

The cost is $1,200 ($100 per person) BUT . . . there is a 25% discount if we enter by February 2nd. So to save $25 per person we need to decide quickly!! Plus, we will need to rent 2 vans for the weekend.

Race Brochures

UPDATE: We now have all the Sweetheart brochures folded and ready. Scott and friends have distributed many of them. Thank you! If anyone can get them to Raleigh, let me know, and I will get them to you. I also have lots of Canal brochures that still need to be folded. I would love any help if you have time. Thank you.

Hello RMEC. I need your help. We have brochures that will be ready on Friday for the Sweetheart 5k and the Roanoke Canal Half Marathon & 8k. (Yes, I am running behind). Scott is picking them up from Eagle Press. Brochures will need to be folded and then distributed as quickly as possible. I have other obligations next week that prevent me from being able to work with these. Can you help?

I need to get brochures to:

• Wilson - Omega Sports, Gym, others?
• Greenville - Omega Sports, others?
• Raleigh - Raleigh Running Outfitter, Fleet Feet, others?
• Roanoke Rapids - Crowley's Gym, Halifax County Visitor Bureau, others?
• Rocky Mount - YMCA, Via Cap, Wade Designs, Dental Care, others?

If you can take a small stack and have them distributed please post a comment so Scott can do some planning. Picking them up from Scott is the easiest thing, because I know he does not have the time to get them out to multiple people. If you have other suggested locations, please share them so we can get there too.

Thank you.

Trails and Ultra Options

Frank is trying to find some interested RMEC members to take on some new challenges. Several people are already showing interest. Below are some options that are under consideration. Please post a comment if you are interested or have other races to consider.

• April 17th - Laurel Run Ascent - 11 mile trail run. Kingsport, TN. They changed this to a spring race. 5 1/2 up the mountain. Turn around and run down!
• September 4th - Iron Mountain Trail Run (16, 30, 50 miles), Damascus, VA. Frank has never done this . . . but he knows the area. Challenging but beautiful!
• September 18th - Bay's Mountain 15 mile Trail Run . Several of us did this last year. Very neat place to run.
• October 9th - New River Trail 50k, near Galax, VA (Frank has already signed up) He has never run this but hears it is well run and flat for a 50k!

RUN RSVP: Saturday 01/15

It is still cold, but things are warming up. Hope to have a good group for a Saturday run from the teeter.
Once again I have the same route that we have used the last month. This will change soon. If you plan to run, please bring your own.

Run Details:

• Where: Saturday, 8:00 am @ Harris Teeter
• Supported: No - drop your own fluids at the tracks
• Weather: Forecast
• Routes: 6.67 Miles

Please note, the start time is backed up to 8:00 am. Unless you have something to do early in the day, the later start might buy you a few degrees of warmer weather.

Medoc Park Maintenance

Frank has been continuing discussions with Bill Meyer, the new Medoc Park Superintendent about developing a group of volunteers who would agree to do light trail maintenance regularly.

Essentially, these volunteers would be responsible for:

• following park guidelines in trimming tree limbs that encroach the trails using hand clippers.
• removing smaller fallen limbs and trees that make walking / running the trails difficult. Volunteers would need to carry a small hand saw for small trees. Larger trees would need to be reported to park officials so they could use chain saws for clearing.
• reporting any necessary heavy trail maintenance to park officials (bridge problems, etc.)

During the spring growth period, trails would need to be clipped fairly often . . . maybe as frequently as every 2-3 weeks. The Park folks would conduct a "training session" to show volunteers how they should clip, etc.

Would the club like to take this on as a project? Frank would be happy to act as chairman and coordinate things . . . or someone else could.

Dealing with the Cold

This is an old post, but worth bringing back up. I probably should have posted this weeks ago, but we are all still dealing with cold weather running right now, so it is worth retelling.

#1 - Wear Layers - You can always take extra clothing off as you warm up. If you however start with just your base layer and a heavy jacket, you have no middle ground. You are likely too hot or too cold. If you have layers, you can peal them off little by little.

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

#3 - Head and Hands - Do not forget to keep your head and hands warm. If you don't have one, go buy a cheap stocking hat. An ear warmer is fine too, but with temps in the 20s and 30s you will want to hold in the heat. As for gloves, go cheap. My recommendation is going to the kids department in Target. You can buy a two pack of kids gloves for $1.49. They are super stretchy, and you can put on both pair at once. If your hands get hot, peal off a single pair. These gloves fit my hands in case you are wondering how stretchy they are.

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

#5 - Get Warm - When you finish your run get warm! Have something in your car to put on. Once you stop running, your body will very quickly get a chill. Don't take a chance at getting sick. You may even need to take of wet clothes and replace with something dry.

RACE REPORT: Frosty 50k

Submitted by: Ron Fleming

Temps were right around or just under 20 degrees when we started at 8am. We were able to sit in the car and keep warm right up until the start. I felt quite overdressed compared to some of the people that had on shorts and just a couple of shirts. I had two pair of pants (one pair of tights and a looser fitting running pant over them), two pair of gloves, three tech shirts (one short sleeve, two long sleeve), a long-sleeve half zip, a windbreaker/jacket, neck gaiter and a fleece cap. I carried a small backpack to carry a few things in (fluids, ipod, gu) and would use it to stow any clothing I needed to remove. Within the first couple of miles I got hot and came out of the half zip and my bottom pair of gloves.

The course is about 7.8 miles out and about 7.8 miles back, run twice. It winds along the shores of Salem Lake, which was mostly frozen on top. As the sun came up and hit the ice, you could hear the ice creaking which was really wild how it resonated. At times it sounded like lots of frogs croaking or a jet going across the sky. I didn't really set any expectations for myself, but decided I would start out at about a 10 minute pace and see how that felt and hopefully gradually take that down a little. At the end of the actual lake trail, the course ran into greenway which ran alongside a small creek and past a golf course, where we made our turn around (7.8) to go back to the starting area.

I completed my first out-and-back in 2:35 and felt pretty good for that first half. In retrospect, I should have run a little more conservatively...I think it would have paid off later. At this aid station, I came out of my top layer of pants and stashed them in my pack and headed back out on the course. About a mile or so in I ran into Eric, one of Franks friends that was running with us and shortly after him, I ran into Frank. Everyone seemed to be in good spirits. I really enjoyed the first half of the run, but could tell I was starting to feel the effects and I put on my headphones for the first time and tried to focus on pushing through this last half.
At the turn around I was feeling pretty worn down and was crashing mentally as well, but knew I only had 7.8 miles left..I was 3/4 done. The course was starting to get monotonous. I continued to move forward, taking some short walk breaks...struggling. At this point, there wasn't much conversation on the course. I got hot, so I took off my jacket and stashed it in my pack, all while moving forward. I realized I had dropped one of my gloves in the process and when i turned around to go find it, another runner who said he was not in the race, said he saw it about 50 yards back and he offered to go get it for me. So I took him up on that and proceeded to move forward. I believe his quote was "If you are running 31 miles, I'm sure you don't want to go backwards." He was right! Many thanks to him!

I got to the last aid station which was 3.5 miles from the finish, feeling rough. About a half mile later I talked myself out of the funk and picked up the pace to go ahead and finish it out. It actually felt better to run harder than to shuffle along. This was the only time during the race where I got cold. My shirts were wet from sweat and this leg of the course was on the south side of the lake and mostly in the shade. My last three miles were three of my fastest of the day and my last mile was the fastest by 40 seconds. I finished in 5:15 and felt great about the whole accomplishment.

The finisher's award was a metal plaque-like thing that stands up so you can set it on a desk or table. It has the race information cut out in it. After finishing, i walked to my car to put on dry clothes and gather myself. I went back to the finish to enjoy some hot chicken broth, which at the time, was the highlight of the day.

Frozen Race Results

2010 has several great starts for the RMEC. Despite the frigid temps, six members were racing on Saturday morning.

Ron and Frank decided to take on another ultra and complete in the Frosty 50k. In total there were 137 finishers in the endurance trail race. Ron finished 57th with a time of 5:15:21. This was a 10:09 pace for the 31 mile journey. Frank finished with a time of 7:24:45 which breaks out to a pace of 14:19. Great job to both of you guys. Always impressive to see anyone finish an ultra.

Just outside of Orange County, another group of runners took on the Little River Trail Race. Kevin completed the 10 mile trek in a time of 1:33:09. Nipping at his heals came Gerry with a time of 1:35:17. Brad also took on the challenging course finishing in 1:51:00. Wayne Painter is a new member of the RMEC out of Roanoke Rapids. Wayne had an outstanding run finishing in 1:25:31. Great job everyone.

If anyone else is racing, please keep us updated. We always welcome more race reports too.

RUN RSVP: Saturday 01/09

Happy New Year! Saturday, looks like a frigid run. I am not sure how many plan to come out but hope you will remember that it is a "New Year, and a new you!" Don't put off starting on the right foot, it will be spring before you know it.

Once again I have the same route that we have used the last month. It works well to keep everyone pretty close together, and also makes fluids easy. If you plan to run, please bring your own.

Run Details:

• Where: Saturday, 8:00 am @ Harris Teeter
• Supported: No - drop your own fluids at the tracks
• Weather: Forecast
• Routes: 6.67 Miles

Please note, the start time is backed up to 8:00 am. Unless you have something to do early in the day, the later start might buy you a few degrees of warmer weather.