Ford's Colony 5k and 10k are open for registration!

A lot has happened since we met with Ford's Colony on Friday to discuss hosting a 5k and 10k race. We are proud to announce that Davenport Honda as the presenting sponsor of the September 13th event. This contribution will help enable the RMEC to host this great new event while keeping it affordable for runners and walkers.

Joining Davenport in sponsorship is: Eagle Press, Raleigh Running Outfitters, eyecarecenter, Kamlar, and Chick-fil-A. There are several more who may be joining soon. Most likely we will stop taking new sponsors by the end of this week.

Take a look online on the race web site! The 5k race entry is only $20, and the 10k is $25. All runners will get a race t-shirt, and be eligible for age group awards. There will only be 200 runners allowed total, and neither race can exceed 125 runners.

RMEC members can save 10% using the code "RMEC" during registration. Not a member of the RMEC? You can join for a $25.00 annual fee. Email us at runrmec@yahoo.com.

Also, don't forget. . . Medoc is now 99 days away! If you are running the Medoc 10-miler, this event is a perfect training race. Tell your friends! This is a big deal for Rocky Mount and the RMEC. We just got two new races!!

Saturday bike ride with Wilson group

The Wilson riding group is planning to ride from the Starbucks on 58 in Wilson at 8AM this coming Saturday morning. They have extended an invitation for us to join them for a larger group ride. Unless something comes up, I am planning to go over and ride with them.

According to Nick, the normal Saturday ride is around 45 miles at a 19-20 mph pace. My guess is that if that pace or distance needs to be adjusted to keep everyone who wishes to attend in contact, they would be accommodating. Please RSVP so that the Wilson group will have an idea as to how many us may be coming. - Thank you. Seale

Race Results

Grandma's Marathon: Several RMEC members were racing this weekend. The one furthest from home was Tracy Proctor. After traveling back to Duluth, MN, Tracy was ready to take on Grandms's Marathon for the third time. What began as a cool day, warmed up quickly. Tracy joined the 3:50 pace group and was running strong. At the halfway point she was right on target with a 1:54:34 split.

At this point in the race, shade is nearly impossible to find, and the temperatures were rising. The heat plus miles of running eventually lead to legs cramps. Like everyone in the RMEC, there is no "give up" in Tracy, and nothing was going to stop here from crossing the finish line. Her final time was 4:11:54; less than three minutes off her PR. Congrats to Tracy for another solid marathon performance.

Washington Triathlon: After a smoke delay, the Washington Triathlon got back on track this weekend. Three members of the RMEC competed in the race. First across the line was Dave Lavely, with a time of 1:27:24. This was good enough for 10th overall and 2nd in his age group.

Only four finishers later came Tim Shea with a time of 1:30:22. This time earned him 3rd place in the same age group as Dave. Eric Seale was close behind finishing in 1:40:53, and placing third in the Clydesdale Division. Click here for complete results.

Great job everyone!

Rocky Mount has a new race?

It looks like Rocky Mount is getting a new 5k and 10k this September! The details are not finalized yet, but Ford's Colony has verbally agreed to allow a 5k and 10k at the golf course. Yes. . . at the golf course!

For those of you who had the chance to join us on a Ford's Colony run before the course opened, you would agree, it is absolutely beautiful running. The cart paths are wide and smooth. The terrain has some gentle rolling hills. You weave in and out of some wooded areas, and over several bridges. It honestly is a perfect place to run.

The proposed race will start on the main entry road to the golf course, and quickly enter the cart paths at the first hole. The 10k will run all 18 holes of the course. The 5k will run holes 1-3, down a short road, and then finish on 14-18.

I am thrilled beyond belief to have this opportunity. This race gives us a chance to get racing back in Rocky Mount with a locally run event. It also sets up as a perfect training race for those doing Medoc Trail 10 Miler. Having a 10k three weeks before a 10-miler is great.

Sponsors: The race is tentatively scheduled for September 13th. This means we need to work at lighting speed to start promoting the event. Knowing this is a local race, I am very hopeful that some local merchants will step up and help sponsor the race. I know it is short notice, but we hope to start printing race brochures the week after next. Eagle Press has already signed on as a sponsor, and will once again be the official printer of our race.

Spread the word RMEC. . . we are looking for sponsors and need your help! Pick up the phone, and call your friends. We don't have time to wait!

RUN RSVP: Saturday 06/21

The smoke has cleared, and the temperatures are back to double digits. Sounds like a great day for a run! We are leaving from the Harris Teeter at 6:30 am tomorrow to stay ahead of the heat. I will have fluids, and would really like to know how many people are coming so I will know how much, and where to place them. In the summer time I frequently will place them in multiple locations to keep us safe. Bring your own if you need more.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes - Fluid at Tracks and one Fountain (11 mile route only)
• Weather: Forecast
• Route: 7-mile route is below; 11-mile route.

I am keeping my fingers crossed that we will have a good turnout. I know some of you are racing this weekend, but if you are in town, please come join us. There is a 7 mile route and an 11 mile route. Both are VERY easy to adjust. The seven mile route has one loop early, and the 11 mile route has two loops. By skipping the loops you can drop your miles. If you need help making the route shorter, let me know.

I intentionally made new routes that would keep faster and slower runners bunched together. This is why we have loops. This should prevent anyone from running alone. To view the written directions, please click on Notes, on the map page. You can copy-and-paste these and print them if needed. Please RSVP by posting a comment, and let us know your estimated pace.

New Thursday Evening Running Group

Just about everyone who reads the blog has been out for a Saturday morning run. Several of you have also come for a Wednesday morning run. We are now going to add in a regular Thursday Evening run to the schedule. The hope is by having more runs we can strengthen the club. Here is how these runs breakdown:

Nooners: Just about everyday Monday through Friday, a group is running from the YMCA. We meet in the lobby about 12:10 and start running by 12:15. The distance varies from 3-8 miles, but is most often on the shorter end of the spectrum. Everyone is welcome.

Saturday: Longer and Slower Runs. These runs are designed to increase your endurance. They will gradually get longer over the summer, but you are welcome to adjust the routes to your needs. These currently start at 6:30 am, but could get earlier based on the heat. Most often me meet at the Harris Teeter, but the location can and will move occasionally (YMCA, City Lake, Medoc Mountain, etc.). To see the long run schedule for the summer, check this old post.

Wednesday: Tempo Runs. Wednesday runs begin at 5:45 am on Bell Drive. This run normally is 5-7 miles. The first mile is a warm up, but the pace increases as we go, and often finishes at or near race pace. These runs are designed to push out your lactate threshold, enabling your muscles to use the oxygen you breath in as efficiently as possible.

Thursday: Interval Runs: Thursday runs will vary each week. The plan is to do speed intervals. This is where you run at a pace faster than your race pace for short intervals, taking a break between each one. You do not have to be fast to come. Intervals are set based on your pace. Most often intervals are done on a track, but we will most likely do a "fartlek" workout on the roads, where you use your watch to determine the interval length. These workouts improve your leg speed. Even if you are not looking to do intervals, you can still come out and run with the group at your pace. Some of these days we will do hill intervals as well.

So here are the questions:

• Are you interested in occasionally running on Thursday evenings?
• Would a 7:00 pm start time work?
• Do you know anyone who can get us track access?

Grandma's or Bust!

Tracy Proctor is running Grandma's Marathon this Saturday in Duluth, MN. This is one of the top five rated marathons in the country, and one that she knows well. Lot's of hard training has gone in to this race, and I for one think she will do great!

I normally wait to do "good luck" posts until the end of the week, but Tracy is flying out tonight. So if anyone wants to wish her well in her race now is a great time to post a comment.

If you want to track her progress, you can sign up in just a few seconds online. I am not sure how many splits will be sent, but I would expect it to be the start, half, 20 mile, and finish. Good luck Tracy!