BIKE RIDES : AUGUST 6 - 11

Morning rides : Monday through Friday : 5:55 AM (unless there has been a change I do not know about) Meet at Belton and Schrimper

Evening Ride Schedule: 6 PM Start time

• Monday : Harris Teeter - Northern route 22 to 30 depending on weather and group choice
• Tuesday : Belton and Schrimper : Reservoir Route (19.5 miles)
• Wednesday : Harris Teeter - Northern route (22 mile loop)
• Thursday : Belton and Schrimper : Elm City Route (34 mile loop - shorter return options available but full loop is about 1.75 hours)
• Friday : I will not ride, but if someone plans to, I will post it, let me know your plans
• Saturday : (two possible rides)

1. I will ride the 56 mile Half Ironman course at Lake Jordon, anyone is welcome to join. I will make maps in case of separation. Please RSVP by Thursday so we can plan transportation.

2. If people are planning to ride in Rocky Mount, please let me know ASAP and I will post that information so that you can organize a ride here.

Thank you. Eric

RUN RSVP: 08/04

Big week for everyone. We areup to 13 miles (a half marathon) for the Intermediate group, and nine miles (nearly a 15k) for the novice group. We are taking in some new roads this week, so review the map and directions carefully.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Harris Teeter
• Novice Distance: 9 miles
• Intermediate Distance: 13 miles
• Supported: Yes - #1 Water Fountain, #2 Powerade, #3 Powerade
• Weather: Forecast

I used a new feature to create the written directions. It wrote them for me. Please review BEFORE the ensure everything is accurate. See you in the mooring! Please RSVP.

Sales Tax Holiday

Don't forget to take advantage of the North Carolina Sales Tax Holiday starting today, and ending on Sunday. Clothing, footwear, and school supplies of $100 or less per item; sports and recreation equipment of $50 or less per item, computers of $3,500 or less per item; and computer supplies of $250 or less per item will be exempt.

That means if you buy a pair of running shoes under $100 bucks. . . there is no sales tax! Great time to pick up your next pair of shoes!

Cotton T-Shirts are in!

Carol received the black cotton t-shirts today. I will have them with me on Saturday to give out. There are extra shirts as listed in the post below for those that are interested. If you still need to pay, bring your checks! I will have the technical shirts with me too, although I am still waiting on most of the ladies shirts.

08/02 Thursday Hills RSVP

Lets keep the hill workouts going everyone! If you have not joined the group yet, come out on Thursday for some fun. We will run again from Tracy's house. Her neighborhood is near the Smith's Red and White, but only 10 minutes from the Harris Teeter.

These are important workouts towards your training. They serve as a way to improve your leg strength and the turnover speed of your legs. We will run 5-8 hill repeats of 90-100 seconds each. If it is you first hill workout, start on the low end of time and of occurrences. Here is the planned schedule:

• 10-15 minute easy warm up
• 5-8 Hill repeats (85% effort with a slow jog down the hill)
• 10 minute cool down
• Don't forget to bring your fluids!

Please reply here if you plan on coming. Everyone is welcome. Let us know if you need directions.

Stretching Clinic Handouts

Special thanks to Elaine and Jeff last night for hosting the Stretching Clinic. It was great information, and always helpful to be reminded of the importance of stretching. We had a good turnout for the event. For those that were not able to attend, Elaine has given me extra handouts, so find me on Saturday to get a copy.

Ramblin Rose Sprint Tri

Okay ladies. . . if you have been wanting to give a triathlon a try, here is your chance to dip you foot in the pool. Jennifer Crumley and Carol Dickens are planning to compete in the Ramblin Rose sprint tri in Chapel Hill. Setup Events will host this women's only event of 10/21. It has a 250 yard pool swim, 9 mile bike, and then a 2 mile run.

It is a great event for a first timer trying to see what they can do in a triathlon, and a fun event for an experienced person to do as well. The full event will likely take 60-90 minutes to complete.

The event has a 450 person cap, and already has nearly half of the spots filled. For more information and to register, visit the Setup Events website.