Catching Up

Our family is now back from Orlando, and doing our best to settle in to the summer schedule. While gone I scheduled some posts to keep the blog active, and Eric also kept people updated on he Washington Tri. Of course it sounds like the smoke and heat everything interesting in my absence. This is a post to try to catch things up a bit.

Wednesday Run: The regular Wednesday morning runners will not meet tomorrow, but will resume back next week. Join us at the YMCA for a nooner run instead if you can.

Reunion Run: I mentioned several posts ago about trying to get a big group out for a reunion. It would give everyone a chance to see who everyone is, and hopefully get people back on the roads with the group. I originally said this weekend would be the date, but think we should instead plan for 06/28. There were a few conflicts, and I am hopeful we can get a bigger group out if we delay it a week. So mark it on your calendars. New members, older members, founding members. . . Come join us 0n 06/28 for a run! If we get 15 RSVP responses I will bring post run food and drinks!

Boogie Frank: The official results are not posted yet, but Frank completed another marathon. The heat, humidity, thunderstorms, and darkness could not stop him from finishing. Great job Frank!

Race Results: I am very behind on updating race results. I will do my best to get this updated by the weekend. If you have run a race that I did not mention on the blog, let me know. Otherwise, I will not know to look up your results.

Start Running: Just one more friendly reminder. If you plan to harvest your "running crops" in the fall, you need to plant your "running seeds" in the summer. Don't delay. . . Get on the roads!

First Carolina State Bank Half Marathon: It is official (well kind of). . . The date of the FCSB Half is now 11/22/08. The ncraces.com website lists the new date on their main page, but the event detail page still has the old date. Regardless, mark your calendars for 11/22 and start training!

Race Calendar: I added a few more races to the upcoming race list on the right. If there are others you would like to see added, please let me know. Posting a comment here is probably the easiest way.

RUN RSVP: Saturday

I can not be there Saturday for the run, and do not have the ability to create a route. We have ample routes listed under the running route link to the right. Will someone please pick two routes that can be used.

I would recommend backing the start time up to 6:30 as well to beat the heat. During the summer we need to run early to stay safe. Bring fluids!

Please comment on this thread if you plan to run, bring fluids, or pick the route.

Frank: Get Your Boogie On!

2008 is the year for being crazy, Frank is setting the bar pretty high. Frank has been on a marathon attack this year, and he is about to add another to his resume. This Saturday at 6:00 pm (yes, in the evening), Frank will begin the Boogie Marathon in Ellerbe, North Carolina.

This race runs by six houses and they all have dogs. Water stops are five miles apart, there are no bathrooms, and the finish is in the dark. You should really check out the site to fully understand the event. Good luck Frank. We look forward to another race recap!

Washington Tri Postponed

We (Finish Strong) wanted to inform all the participants of the wild fire burning in Hyde County, NC. The winds have shifted to the Northeast through Saturday morning, which means smoke will be blowing west from Hyde County all the way to Greensboro. Finish Strong, Washington Chamber of Commerce, NC Division of Air Quality, and local officials feel that the conditions for a triathlon are dangerous due to the smoke. The race has been moved to Saturday June 21, 2008 with all information i.e. start time, packet pickup, etc. being the same times and places.

Galloway's Tips to Beat the Heat

The following is from Jeff Galloway. This is very important information to consider. As the heat rises you simply must adjust your expectations. This not only applies to racing, but also to training. You cannot run your favorite training route on two different days and expect the same results when one day is 20 degrees hotter.

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can't run as fast on a 75 degree day as on a 45 degree one. High humidity is also a major problem. It's like a wet blanket; it doesn't allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you'll hit "the wall" sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace -

• 8 min mile becomes...
• 55-60 degrees - 1% - 8:05
  
• 60-65 degrees - 3% - 8:15
  
• 65-70 degrees - 5% - 8:25
  
• 70-75 degrees - 7% - 8:35
  
• 75-80 degrees - 12% - 8:58
  
• 80-85 degrees - 20% - 9:35
  
• Above 85 degrees - Forget it... run for fun

* Note: This chart is based upon Jeff Golloway's own experience in the heat and talking to other runners. It has no scientific verification.

Washington Triathlon

The Washington Triathlon is this Saturday morning at 7 AM. It is about an hour and twenty minute drive from Rocky Mount. The swim (750 meters) will be in the Pamlico River, the bike (15 miles) is flat on relatively lightly traveled roads and the run (5K) is mostly in a quiet neighborhood bordering the river. There is a park just across the bridge from the transition area for the kids to swing and play in during the race and the Washington Summer Festival will be happening on the waterfront downtown (about 2 miles away) all day.

The race is relatively small in entrants (only 105 at the moment). Online registration ends today, June 10. Course maps can be found here

Are You Keeping up with Medoc?

Lots of things are going on with the Medoc Trail Races. Are you keeping up? This race is quickly growing in popularity. As a member of the RMEC, we want to make sure you are aware of what is happening. This is a club directed event. Having everyone up to date will help us encourage runners to participate

• Have you heard the Legend? Read the full story online!
• Have you seen the medal? Check out our huge 3" original design!
• Do you know where to run? The course map gives you all the details
• Have you seen the park? See breathtaking park photos
• Can you put up a poster? See the poster that is showing up all over Carolina!
• Have you registered? You better not wait! This event will be a sell out.
• Do you plan to volunteer? We need to know! Read more online.
• Who is running? Currently runners are coming from three states and 18 cities!

Frank, Patti, Scott, Arthur and I are working hard to make certain we have a race the the RMEC can be proud of. Unless you are not in town on October 4th, sign up! You can register online as a runner or a volunteer, but please don't delay.

We will do another group run out at Medoc, and we want everyone to join in the fun. Don't let the word trails scare you away. You can look at the park photos and tell that 90% of this course has good footing. We have had multiple runs out there with non-trail runners, and have yet to have a problem. You will not want to miss this event!