Rock 'n' Roll Pictures

If you have not checked yet, the official race photos are now available online. Ursula was also busy with the camera at the race. Here is a look at the pictures she took. Some are just general pictures of the race crowd, and others have RMEC runners. Most of those pictures are post race and on the beach. Enjoy!

RUN RSVP: Saturday 09/07

Now that our Half Marathon races are behind us, it is time to refocus on our marathon training. Your goal is to complete this run at a comfortable pace. Don't even worry about the time on your watch. Just relax and complete the run.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Harris Teeter
• Novice Distance: 10 miles
• Optional Distance: 14 miles
• Intermediate Distance: 18 miles
• Supported: Yes - Gels and Fluids at the Train Tracks, My House, and Co-Ah-Bar
• Weather: Forecast (64 starting Temp)

Can someone please review the written directions for me and post a comment if they look okay?

I mistakenly had the Novice route at 14 miles. I am making a 10 mile route as the plan indicates. Sorry for the confusion. Thanks Steve for catching this. It will be updated shortly. I left the 14 mile route incase anyone is interested in running that distance.

The 14 and 18 mile routes are the exact same for the first 12.5 miles. I did this, because I know people are shifting between plans now, and I wanted to give people an opportunity to run together for most of the run. The 14 mile route is essentially a gigantic loop. There are not too many ways to cut it short, so be careful.

The weather looks good for tomorrow, but it is still important to drink your fluids. This will be a challenging run for everyone, so load up on carbs and get a good night sleep.

HILL RSVP: 09/06 Thursday @6:30 pm

I could not get a speed workout organized for tonight, so we will plan to do hill repeats for anyone who is interested in joining. Begining next Thursday, we will start doing speed. I would love to get access to a track if possible.

Here is the planned schedule:

• 10 minute easy warm up
• 6-9 Hill repeats (85% effort with a slow jog down the hill)
• 5-8 minute cool down

We will plan to meet at the Harris Teeter and run to Candlewood. Bring your own fluids. Hope to see LOTS of people there.

Duke Liver Tri - 10 days away!

It is hard to believe, but the Duke Tri Relay is just 10 days away! Now that the runners are past the Rock 'n' Roll Half, I can start to focus a little more on this race. I will likely have another update with specifics on where our group can meet, the chance of a pre-race pasta meal, and maybe a post race celebration (any volunteers?)

TEAMS: Here are the teams that are entered:

1. Team 1: (S) Mary W, (B) Kinnie P, (R) Patti M
2. Team 2: (S) Mike S, (B) Jeff M, (R) Dave L
3. Team 3: (S) Doug S, (B) Eric S, (R) Michael F
4. Team 4: (S) Elizabeth, (B) Ursula F, (R) Jenni
5. Team 5: (S) George, (B) Tim S, (R) Ryan B
6. Team 6: (S) Rebecca, (B) Val, (R) Tracy P
7. Team 7: (S) Brandon, (B) Larry P, (R) TBD
8. Team 8: (S) Emily B, (B) Tracy H, (R) Rob P

PAYING: If you have not paid the teammate who entered your team. Please do so ASAP

TENT: Needless to say we will have a big crew with us at the race, but we welcome any RMEC members who just want to come down and cheer. Eric has checked with the Race Director and we can set up a tent. I think Kinnie has something that we can use for that. Be sure to wear your RMEC shirts! You can race in whatever is comfortable, but lets make sure people know who the Rocky Mount Endurance Club is.

RULES: Eric has provided links to the USAT Rules, and also to the most commonly violated rules. Look in the right navigation under Sites of Interest for both links. Most of the complex rules have to do with cycling and passing. The main purpose of the rules is to avoid drafting. Be sure to at least review the commonly violated rules.

PARTICIPANT MEETING: A participant orientation meeting will be held at 6:00 PM on Saturday, September 15th at the event site (swim start location). We will cover as many details as possible about the event and questions will be encouraged. A representative from USA Triathlon will also be on hand discuss USAT issues and concerns relative to rules and safety. This meeting should last about 30 minutes, we encourage everyone to attend. There will be NO pre-event instructions given on event morning.

PACKET PICKUP: You can get your race packets Saturday afternoon or Sunday morning. I would recommend not waiting until Sunday, as you will probably want to have everything ready the night before, and not need to worry about everything else in the morning. You need a photo ID to pick up your packet, and each individual must pick up their own packet. Here are the locations::

1. Saturday, September 15th (12:00 PM - 6:00 PM) @ Inside-Out Sports 2002 Grisdale Lane - Cary, NC Preston Walk Center (Corner of Cary Parkway & James Jackson) 919-466-01012)
2. Sunday, September 16th (5:00 AM - 6:00 AM) @ Race Site

USA Triathlon requires that all USAT annual members must show their USAT membership card at packet pick-up. Any USAT annual member who does not present his/her valid membership card at packet pick-up, will be required to pay the USAT one-day fee of $10.

HOTELS: If you plan to be there for the start, you probably want a hotel. There is a list of locations on the website.

THE START: The swim portion of the race will start in waives (not waves. . HA!). Each waive is designated by a special colored swim cap. I am not sure what color we will have, but I do know we start last. This will mean we all will be battling some athlete traffic during the race. It will hopefully make the first transition a little easier however assuming many people will already have gone (see below). Swimmer be sure you start with your teams timing chip!!

THE "HAND OFF": Relay team members obviously do not need to change clothing and equipment in the transition area like individuals do. We do however need to hand off a Velcro ankle strap in the bike transition area. Swimmers should know what your cyclist is wearing to make them easy to find, and cyclist should know what your runner is wearing. Keep in mind relay teams will be the only people waiting for a person to arrive, so just ignore the people changing clothes, putting on helmets, etc. There are 49 relay teams, so it may get a little confusing.

THE AWARDS: Relay teams get awards three deep in each category (Men, Women, and Mixed). With 49 total teams, placing will not be easy, but will be possible. Relay teams do not get finisher's awards like the individuals do.

SUBSTITUTIONS: As of right now all relay teams are 100% in tact, however there is always the possibility that an injury could show up in the next 10 days. If that were to happen, we would be scrambling to find a sub for a team. If you think you could be a last minute sub, let us know in the comment section, and let us know what leg(s) you can do. Again, we hope all teams stay as entered, but we would rather be safe than sorry.

INDIVIDUALS: In case you did not know Jason Irvin will be completing the full event by himself. Keep an eye out for him on the course, and be sure to help motivate and cheer him to a great finish.

MORE: There is lots of more information on the race web site. I tried to hit those things relevant to our group. Be sure to visit the race site again. Check out the maps, read the rules, get directions, check on fluids, confirm the times etc. Any other experienced Tri people (Dave, Jeff, Val, Kinnie, Jason, Tim, etc.), please feel free to share your insights if you have anything to add.

Rocking the Beach!

What a great weekend at the beach. The RMEC crew got lucky, and the weather hit just right for our run on Sunday morning. Cooler temperatures and a nice breeze made it the perfect day for a race.

There were several half marathon "virgins" in our group. Derek may have been running his first half, but you would never be able to tell by his 1:41:18 finishing time. Derek was so pleased that he has now decided to sign up for the Richmond training team as well! Steve and Tampa also ran their first race. Despite a nagging calf injury Steve was able to run an impressive 2:22:55. Not long after Steve finished, Tampa crossed the line in 2:41:24. Anne ran the race with Elaine and Misty and came in at 2:22:34. Anne is now also considering running Richmond this fall.

Tracy H. ran the entire race with her sister Mandy. This was Mandy's first half. It got tough around mile eight, but Tracy motivated Mandy to the finish. A tear-filled hug between the two impressed the race committee, because they ended up on the jumbotron in the post race slide show. Mandy and Tracy both finished just over 2:47. Great job guys!

Scott was back for his second try at the RnR Half. This year he shaved nine minutes off of his 2006 time, finishing in 1:47:24. As mentioned earlier, Misty and Elaine started together, and finished just minutes apart. Elaine ran a 2:22:51 and Misty ran a 2:25:26. Tim had a strong start but a tough finish. A few weeks of business travels cut into his training, but he still managed to break the two hour mark with a time of 1:58:22.

Several other runners from around Rocky Mount also ran the race. Some notable names are Christy and Abraham Cox running an impressive 1:54:17 together. Mike and Angela Barnhill also ran, with Mike running a 2:20:17, and Angela running a strong 1:55:51. Below are all of the names from our group, and around the area.

Congratulations to everyone! I will upload some photos shortly.

Name	City	ChipTime	Overall	SexPl	DivPl
Angela Barnhill	Rocky Mount	1:55:51	3327	901	107
Michael Barnhill	Rocky Mount	2:20:17	9056	5066	780
Steve Cooper	Nashville	2:22:55	9633	5293	817
Tampa Cooper	Nashville	2:41:24	12699	6340	769
Abraham Cox	Rocky Mount	1:54:17	2976	2198	352
Christy Cox	Rocky Mount	1:54:17	2974	778	139
Michael Forrester	Rocky Mount	1:37:42	677	589	92
Crystal Harris	Wilson	2:41:46	12737	6371	1541
Tracy Hicks	Rocky Mount	2:47:03	13323	6776	1093
Kali Hillis	Wilson	2:41:47	12738	6372	1542
Rachel Hines	Spring Hope	2:13:35	7560	3071	511
Derek Hurdle	Rocky Mount	1:41:18	1003	851	114
Mandy Moore	Mechanicsville	2:47:04	13328	6780	1209
Misty Schmitt	Rocky Mount	2:25:26	10135	4642	159
Tim Shea	Rocky Mount	1:58:22	3898	2762	398
Caitlin Thuerk	Wilson	2:27:30	10528	4898	780
Michael Votava	Rocky Mount	2:01:41	4665	3166	634
Elaine Weisner	Rocky Mount	2:22:51	9622	4331	314
Anne Wagoner	Richmond	2:22:34	9567	4302	1065
Scott Wingfield	Nashville	1:47:24	1765	1413	268

Run for 32

Most of you know that I ran as part of the "Run for 32" team in the Rock 'n' Roll Half Marathon this weekend. It was a unique experience that I wanted to share. So here is my recap of the event from a Hokie perspective.

First and foremost, hats off to Joel Kelly for outstanding organization, and amazing passion for what he pulled off. The Run for 32 team was one of the most prevalent charity groups in the race. I felt like I saw as many maroon Run for 32 shirts as I saw purple Team in Training (TNT) shirts. It is not easy to match the most successful charity group in all of road racing. The spirit of Virginia Tech was strong before, during, and after the race.

Our family went to the football game on Saturday. Before kickoff, we visited the memorial for the first time. It was tougher than I thought it would be to walk past 32 stones etched with the names of those who we lost. The game was also an emotional event for everyone there. We left with two minutes to go in the game and flew out of Blacksburg trying to beat the traffic. Even leaving early, we did not get to our hotel until after 9:30 pm the night before the race, with two kids still to put in bed. Thankfully Scott was able to pick up my race packet which saved me time and frustration.

Knowing I had to be up at 4:00 a.m., I had a bad night of sleep and had low expectations for the race. I was not able to start with the main Run for 32 group, but proudly wore my race shirt, and had a name pinned to my shirt that I was running for. I tried to start slow, take things easy, and enjoy the bands and the crowds. I received lots of cheers from fellow Hokies, and just the general population. It made me feel great.

At mile three I joined up with another Team Member, Glenn. Glenn is a Marlyland Terp, but felt the desire to run for our cause. We talked football and ran together for about the next five miles. At this point in the race you are one block away from the finish, but you now run 2+ miles AWAY from it before turning on the boardwalk and running back to the finish. In the past two years I have crashed at this part of the course. It is mentally very tough to know that every step you take away from the finish line, you will need to run again just one block away. The last two miles are without any shade, and when the temperatures are the warmest as well.

This year, something was different. I knew I was NOT going to fail. I knew I was going to break through any walls that got in my way. When I felt tired, I pounded the Run for 32 printed on my shirt. That gave me strength. I would put my hand on the Brian Roy Bluhm name pinned to my shirt and remind myself what and who I was running for. I thanked God for me being able to run the race. I pushed through the tiredness and pain, because I knew I was lucky just to be able to run.

My fastest two miles were my last two. I spent those miles pointing at my shirt for the fans to see. Encouraging cheers from the crowd, and holding my arms up high as I crossed the finish line. I ended up running a PR by more than two minutes, and knocked over 12 minutes over last years Rock n' Roll time. I honestly believe I would not have been able to do either without the strength of Brian Roy Bluhm and the Run for 32 to push me through.

Everyday you wake up friends, remind yourself how lucky we all are to be alive. It has become too easy to say for us all, but we must truly never forget those we lost of April 16, 2007.

• Ross Abdallah Alameddine
• Christopher James Bishop
• Brian Roy Bluhm
• Ryan Christopher Clark
• Austin Michelle Cloyd
• Jocelyne Couture-Nowak
• Dr. Kevin P. Granata
• Matthew Gregory Gwaltney
• Caitlin Millar Hammaren
• Jeremy Michael Herbstritt
• Rachael Elizabeth Hill
• Emily Jane Hilscher
• Jarrett Lee Lane
• Matthew Joseph La Porte
• Henry J. Lee
• Dr. Liviu Librescu
• Dr. G. V. Loganathan
• Partahi M. H. Lumbantoruan
• Lauren Ashley McCain
• Daniel Patrick O'Neil
• Juan Ramon Ortiz-Ortiz
• Minal Hiralal Panchal
• Daniel Alejandro Perez
• Erin Nicole Peterson
• Michael Steven Pohle, Jr.
• Julia Kathleen Pryde
• Mary Karen Read
• Reema Joseph Samaha
• Waleed Mohamed Shaalan
• Leslie Geraldine Sherman
• Maxine Shelly Turner
• Nicole Regina White

Week of 9/4 to 9/9

Good morning.

I am planning to ride from work Tuesday through Friday this week. I usually leave around 11:30 AM and will ride for 50 minutes to 1:15. If you have time and want to join me, let me know. There is parking at Kamlar and there is easy access to routes both North and South.

Saturday, September 8 : Still planning to ride about 42 miles at a 16 to 17 mph average pace. At the moment, there are at least 5 that have said they are planning to join in. We will meet at Harris Teeter and leave the parking lot at 7:30 AM. Here is the route I am thinking of : It gives plenty of opportunities for people to extend or curb the length of the ride.

Start	Harris Teeter Parking Lot 7:30AM
	Turn L at NC-1770/Sunset Ave	0.05 miles
	Turn R at N Old Carriage Rd	2.56 miles
	Turn L at NC-43/Red Oak Blvd	7.03 miles
	Sharp L at Red Rd	10.5 miles
	Turn R at Grover Rd	11.27 miles
	Turn L at W Hilliardson Rd	13.84 miles
	Turn R at Taylors Store Rd	15.21 miles
	Turn L at Pullen Pasture Rd	18.1 miles
	Turn L at Red Bud Rd	20.25 miles
	Turn R at Taylors Gin Rd	23.11 miles
	Turn L at NC-58	26.24 miles
	Turn L at W Castalia Rd	26.55 miles
	Turn R at NC-43/Red Oak Blvd	33.76 miles
	Turn R at N Halifax Rd	37.45 miles
	Turn L at Greystone Dr	40.12 miles
	Turn R at Ashcroft Ct	40.54 miles
	Turn R at Stoneybrook Rd	40.62 miles
	Turn L at Candlewood Rd	40.77 miles
	Turn L at Sunset Ave	41.76 miles
	Turn R at Westridge Cir Dr	42.04 miles
	Stop at Harris Teeter	42.08 miles

Sunday morning : I would like to do a reservoir loop from the Dentist office.

Due to the Duke Triathlon, I am in more of a taper mode, so I am not planning to ride very hard for any of these rides.