Runner Safety

I know most of you already know the information below, but we are getting back into the swing of things, and some new runners are joining us. This is a recycled post, but take a few minutes to read the items below. Be safe whenever you are running!

• Always carry identification with you;
• Always run facing traffic. When running in a group, do not take over a lane of traffic-keep to the side;
• When running in a group, look out for one another. Point out oncoming traffic, potholes and debris to fellow runners;
• At night, wear a reflective vest and/or other reflective gear;
• Don’t run with headphones; (from a safety perspective, it is a bad idea)
• Be alert for cars. At an intersection, look at the driver of the car. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way;
• Always stretch after running. It is also a good idea to stretch five minutes into a run;
• Drink plenty of water. Even in cold weather you should be drinking plenty of fluid;
• If anything hurts, STOP. For recovery, think RICE (Rest, Ice, Compression and Elevation); and
• Make sure that you have good shoes that properly fit.
• "Don't be a Lemming" - In other words just because your buddy sprints across the street doesn't mean you should.
• It is better to walk a few minutes and still finish the run, than to run yourself into an injury. Take breaks if they are needed. Especially in the heat.

Bike Ride

Sunday 6/8/08 : 55 mile ride with plenty of ways to cut it shorter. Will leave from Belton and Schrimper at 6AM and ride toward Red Oak/Pullen Pasture/Castalia/Spring Hope/Nashville

RUN RSVP: Saturday 06/07

I don't beleive there are any races going on this weekend for the RMEC, so I am hopeful a big group will turn out to run. If you are training for a race this fall, today is the day to get things moving. As posted a few days agao, I am creating routes to help people start building a base. This means we have a four mile route and a 10-mile route. You can adjust as needed. Odds are that if you read this blog, you can run four miles. Come out and join us!

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: TBD
• Weather: Forecast
• Route: 4-mile route is below; 10-mile route.

I cannot put out fluids this weekend, but feel it is very important that you have them available. Someone please step up and take care of fluids. If you need to buy some, save the receipt, and the club will reimburse you.

If you can't finish four miles, don't let that keep you away. We all start somewhere. The first step is the hardest one. It is time to take it! Please RSVP by posting a comment, and let us know your estimated pace.

It is HOT!. Be prepared.

Every year, I like to remind you all about the seriousness of running in the heat, and I repeat this post. It is critical to prepare and take the right precautions one hot days. Running in the heat without the proper hydration does not make you tough. . . it makes you stupid.

Two years ago in Runner's World there was 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 doing a familiar route on some nearby trails. 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.

I know we have provided several tips for exercising in the heat, but it needs repeating, so please review them again.

• Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough.
  
• When possible don't run or ride alone.
  
• Always let someone know when your are going out. Tell them your route, and when you should be done. Even if it is a neighbor. Tell somebody.
• Take an ID and if possible carry a cell phone. (I strongly recommend a RoadID)
  
• 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. . ."

Shopping Discounts!

Found some discounts that may be useful if you are shopping for running gear.

• Foot Locker offers 25% off with code LKS18E25, which may be used online
• Champs also offers 25% off with code IPCH8EA5.
• Foot Action offers 25% off with code IP348E25.

Happy Shopping! Offers expire 06/05.

Fall Marathon Weekend Runs

Without having a big group training for one marathon, it makes planning the weekend runs far more challenging. Everyone will be at a different stage in their training plans, so picking one set route does not work. I am trying to get ahead of this challenge with this post.

Below I listed five nearby races, and also the First Carolina State Bank Half Marathon. I assumed a training plan with two 20 mile runs for each race (except for Chicago). This may not be the perfect plan for everyone, but I needed to have a starting point for planning. This table shows how long your weekend run should be only.

Based on the various plans, I picked two distances for each weekend route for the remainder of the year. They are listed in the gray column to the right (click above to make it bigger). This is what I will use going forward. Once we start training for the FCSB Half, I will have three routes to encourage novice runners to join us.

You will also notice I have some shorter routes planned in June. If you are a blog reader but have not come out to run, now is your chance to join in the fun. Likewise, some of you we have not seen for months. We would love to see you out on the roads again. Even as we begin to ramp up our miles, the routes can be easily trimmed for shorter distances.

Everyone please read. . .

The bottom line is this. . . our club had 31 people sign up to be members, and at least 10 more of you still plan to join. This make the club financially sound, but we are struggling a bit getting people out to run. I honestly miss the days of 15-20 runners in the Harris Teeter parking lot as the sun is just beginning to rise. I am really hoping this post will inspire many of you to get back in the routine. Even if you do not have a marathon planned for the fall, come out and join the group!

I would like to target June 21st as a big reunion run. I cannot run the next two weekends, but will be back going full steam on the 21st. So, set you alarms, get a baby sitter, and clear your calendars. . . lets get running!

Need Inspiration. . .

This is not a new clip, but it still has the same results for me every time I watch it! Get ready for some goose bumps! Turn your volume WAY UP, hit play, sit back and enjoy!

"When you cross that finish line, no matter how slow, no matter how fast. . . it will change your life forever."

Lake Kristi Results

The RMEC took seven people to Greenville on Saturday to compete in the 8th annual Lake Kristi Triathlon. To say we did well would be an understatement. Four of our seven athletes took home age group awards!

Leading the way was Jeff Miller finishing in 8th place with a time of 1:19:49. This was good enough for 2nd in his age group. Jeff was solid from start to finish, but impressed the most when he ran a 20:41 cross country 5k, 7th best in the race.

Behind Jeff came Dave "Tarzan" Lavely in 25th place with a time of 1:24:58. Dave had a strong race, but finished just outside the awards in 4th place. Dave had a very strong bike ride, and an even better 5k.

The next RMEC athlete was Kinnie Pruden, finishing in 31st place, but more importantly 5th of all women! After a very strong swim, Kinnie had the 21st fastest bike time, with only one women finishing faster. All of this added up to a 1:25:58, and a 1st place age group award, 14 minutes ahead of second. . . wow!

Right behind Kinnie was Jason "Nice Hat" Irvin. Jason absolutely flew through the swim, with a time of 14:12, the 16th fastest swim time in the race. Following up with a solid bike ride and run, Jason was able to secure a 3rd place age group and a time of 1:26:51.

Mary Whitwell continues her streak of age group awards, finishing in 2nd. Although she was strong across the board, Mary shined the brightest during the swim, coming out with a time of 15:25. Her overall time was 1:32:26

Despite a longer bike ride, Ursula knocked 10 minutes off her White Lake time. From the time she got out of the water, she continued to move up places eventually crossing the finish line in 1:54:40.

Eric Seale had the most interesting day from the RMEC. Eric began with a strong swim of 16:37. After a smooth transition, he posted the 10th fastest bike time of all racers. At this point Eric had a decision to make. An sore achilles has been bothering Eric for months. Rather than risk injury, Eric wisely walked the 5k, and will keep trying to heal for the next one.

Really, this was a great event, and I felt proud to be part of the RMEC. We are a talented group of athletes with a lot of drive and a lot of heart. Well done everyone! For complete results click here. I hope to see other RMEC athletes try to triathlon in the future. You just might surprise yourself with what you can do!