RUN RSVP: Saturday 7/30 @ Teeter

It is VERY hot right now.  For this reason we are staring the group run at 6:00 am.  There is also a group helping David and Carolyn move into their new house as well, and they needed to get an early start.  I will make sure to have ample fluids, but really need everyone to RSVP so we have the correct amount.

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes: 13.4 Miles try this link too

I picked our "dead end" route again.  This keeps everyone close to the fluids should their be a problem.  In total it 13.4 miles, but it can be easily adjusted to any distance you prefer just by removing the out-and-back sections. There are actually five times on this route where you do an out-and-back. It may sound boring but this guarantees you will see lots of each other on the run. REVIEW THE ROUTE so you know what you plan to do. See you in the morning!

ARRIVE WELL HYDRATED

Don't forget the price increase for both the Golf Club at Rocky Mount and the Raleigh 8000 is Monday.  Sign up this weekend to save on your entry fees.

26.2 Ways to Know You're a Runner

I found this list online two years ago and posted it on the blog.  Every year we add more to the list.  If people actually participate in the post, it becomes one of the funniest things we post all year.  Now that we are about to enter marathon-training-season again, I felt it was time to bring it up again.  So without further ado, here are 26.2 ways to 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.

If you are new to the RMEC and don't get some of these. . . keep running, and you will soon get them all!

4th Annual: Medoc Meltdown

The Medoc Meltdown FA 50k is officially "On" for 2011. Like previous year's Meltdown, this is a "Fat Ass" event . . . no entry fees, to timing, no aid stations, no supplies. You must bring your own supplies for the day. There may be a few extra goodies available but don't depend on them!

You will pass the "Start / Finish" (and your supplies) at about mile 5 1/2 and then again about about 3 1/2 miles later. (Bathrooms and water are available). One rule . . . everyone must carry fluids with them . . . no exceptions!

Medoc Mountain State Park will open it's gates a little early for us again this year. (Directions can be found on the Park's website.) Park gates will be open by 7 am and we will meet around the Picnic Shelter. Run will start around 7:25. Medoc has some great camping facilities if you choose to camp the might before. Just use the Park website to make your reservations.

Each lap is approximately 8.7 miles so the "Total Meltdown" is four loops or just under 35 miles. Come and run as little or as much as you like.  

Already of 20 people are running.  Don't miss out!  Please post a comment here or email Frank if you plan to run.

RUN RSVP: Saturday 07/16 @ Harris Teeter

If you have been avoiding running because of the heat, tomorrow is your chance to get outside. It looks like a perfect morning for a long run. . . well at least perfect for a July day.

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes: 13.4 Miles try this link too

Please, comment if you are coming. Even if you are starting early or coming late. It makes a BIG difference to motivate other runners and encourages more to come out. Slow or fast. . . comment if you are coming.

I picked our "dead end" route for this weekend. In total it 13.4 miles, but it can be easily adjusted to any distance you prefer just by removing the out-and-back sections. There are actually five times on this route where you do an out-and-back. It may sound boring but this guarantees you will see lots of each other on the run. REVIEW THE ROUTE so you know what you plan to do. See you in the morning!

OTHER ITEMS:

• GOLF CLUB AT ROCKY MOUNT 5K & 10K: If you plan to race this year, it would be very helpful if you signed up now. Please sign up and spread the word. http://www.fordscolonyrace.com/
• RALEIGH RUNNING OUTFITTERS: Autumn is right around the corner. Fall shoes and apparel collections have already started arriving at Raleigh Running Outfitters. This weekend only, discover new arrivals from Mizuno, Moving Comfort, Nike, Adidas and more. 20% off all shoes and 25% off all apparel. Offer can not to be combined with other offers or discounts and excludes socks

OBX Marathon Training

It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters. ~Bear Bryant.

Based on conversations with several runners, it seems as though the OBX Marathon and Half Marathon is the fall race of choice by the RMEC and many others around Rocky Mount. By my estimation I am guessing over 30 will be signed up to race on Sunday, November 13.

Now comes the fun part. . . the training. The marathon is so much more than a 26.2 mile race. It is a four month journey of planning and preparation. If you only focus on the race, you miss what is truly the most enjoyable aspect of running. Training for a marathon by yourself is brutal. That is actually why the RMEC was originally created. We were a 20-person marathon training team. It is now time to get back in that mode of thinking.

Unlike the first time we trained, we are most likely using a variety of training plans now. There is no perfect plan for everyone. The most important thing is sticking to whichever one you have selected. Obviously I can't schedule weekend runs that meet the exact requirement of every one's training schedule so I am picking what is most common. Below is the schedule of the weekend long runs:

The plan above has two 20 mile runs. Some of you like to do more, and others only do one. I went with a middle-ground. The advantage of scheduling two 20 milers is it gives you a cushion should you get injured. For the half marathon training, I just used the intermediate plan from Hal Higdon's website.

I must admit, I have been in a bit of a "running rut" here lately. I think getting focused on a fall marathon is exactly what I needed. I am looking forward to training with everyone, and hope to see us build our weekend runs back to groups of 20-30 runners again very soon! Run Happy!

Who is racing OBX?

Golf Club at Rocky Mount 5k & 10k Needs Sponsors

With over 230 Facebook fans, and 130,000 blog page hits, we knew the Rocky Mount Endurance Club site is visited by many more people then just our 70 "official members" That is great, so don't think we are trying to "virtually" kick anyone out. Our goal has always been to be a friendly an open forum for local runners to keep out with running and racing in Rocky Mount.

So, with all of that said. . . we know people are visiting our site that might operate a business, or be in a position to discuss sponsorship with their employer. I am talking to everyone right now. The Golf Club at Rocky Mount 5k & 10k is still looking for 2011 sponsors.  We look at our sponsorship packages as an exchange for brand advertising, and feel like we provide a lot of exposure for the contribution amounts we are requesting.

Depending on your level, you can be featured on the website, race banners, mile markers, emails, shirts, race numbers and more. Some of these things give you exposure the day of the race (signs for example), others provide extended exposure of your brand (website and race shirts).

The Golf Club at Rocky Mount 5k & 10k is one of two races put on by the RMEC.  The event is 100% not-for-profit.  Normally we have about 10 sponsors.  As it stands right now, we have three for the 2011 event.

• Golf Club at Rocky Mount
• Raleigh Running Outfitters
• Polley Clinic of Dermatology

These three sponsors have been there since year one.  We are thrilled to have their support, but for RMEC to have a 5th annual race in 2012 we will need to get more sponsors.  Please help us spread the word about sponsorship.  We honestly feel like this is one of the most unique races in North Carolina and want to see it continue.

RUN RSVP: Saturday 07/09 at Teeter

If you have not noticed, Summer is in full effect right now.  The heat and humidity are making it challenging to run.  Starting early and staying hydrated (before, during, and after) are key to a successful summer time run.

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: TBD
• Weather: Forecast
• Routes: 3 Miles, 9 Miles, 13 Miles

RACE OPTION: I know several from the RMEC are heading to Greenville to race in the Flat Out 5k.  With an 8:00 am race start, it is easy to drive up the morning of the race.  So if you want to test out your 5k speed, this is a great opportunity to do it with friends.

FLUIDS: I can not put out fluids this weekend.  If anyone would like to help, please post a comment.  With the summer heat, hydration is very important, so PLEASE post if you are running.  It is costly to bring too many fluids, and dangerous to bring not enough. 

RSVPing:  Also, if you are thinking about running, but waiting to see who signs up, please post a comment.  Too often I hear that people don't run because no one was running their pace.  The problem is I hear that comment from two people who run the same pace.  If you are looking for a partner, it is okay to say, "I can run if anyone else plans to run a 9:45-10:15 pace."  This way you might encourage someone else to come out too.  Thanks!

Running in the Heat - Tips!

Much like Runner's World magazine, the RMEC blog repeats itself overtime. Some topics are just seasonal topics and they come up every year. This is one of those topics. We know that we pick up more members and blog readers, so this is always worth repeating.

I want to remind you all about the seriousness of running in the heat. It is critical to prepare and take the right precautions one hot days. Running in the heat without the proper preparation and hydration does not make you tough. . . it makes you stupid.

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

Please review these tips and remind others as well:

• Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough on a hot day.
• When possible don't run alone.
• Run early in the morning or later in the afternoon.
• Always let someone know when your are going out. Tell them your general route, and when you should be back. If your family is not home. Tell a neighbor, email a friend, or post on Facebook that you are going out. If something bad happens, you want someone to know where you were.
• Take an ID and consider carrying a cell phone. (I strongly recommend a RoadID)
• Pick shady routes. Running down West Mount for 10 miles is probably a bad choice on a hot day.
• Use your technical clothing. Tech fabrics will pull moisture off the body helping to keep you cool. A white running hat will also shade your face and protect your head.
• Hydrate heavily after a run.
• Last but most important. . . listen to your body. It is sometimes smarter than your head.

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

Finally, if you are a founding member of the RMEC, or if you have been running all your life. . . don't be cocky. Heat affects us all. Kelly Watt was a scholarship runner, and more talented than anyone in our group. You may be better equipped to handle the heat than a new runner, but you are not immune to it. Be safe.