RUN RSVP: Saturday 07/19

Our Saturday running crowd is getting bigger each week. I am really glad to see more of you on the roads. Those that are training for a marathon have been pretty consistent with join us. If you plan to do a fall half marathon, it is time to start seeing you on Saturdays as well. Don't keep putting it off. . . lace up those shoes and join us. As a reminder here is a link to our summer "long-run" schedule. PLEASE POST A COMMENT IF YOU ARE COMING.

I decided to try something completely different this weekend. We will run from City Lake, and have a 3.3 mile loop route. This is a recovery week for many of you, so the plan called for a 7-mile run and a 10-mile run. Using this loop, you can get the proper distance based on the number of times you run it.

Run Details:

• Where: Saturday, 6:00 am @ City Lake (by Chicos)
• Supported: Yes - At City Lake
• Weather: Forecast
• Route: 3.3 mile route (the turn-by-turn notes are not working)
  

It might sound boring, but this is a beautiful place to run with lots of shade. We are staying on safe roads, and I am hopeful to have lots of runners. This will mix things up a bit for everyone, and allows me to have one water stop at the lake. Runners should do the second loop in the opposite direction, so we will be passing each other more often.

Please RSVP by posting a comment, and let us know your estimated pace and the distance you plan to run. Everyone is welcome. . . even if you have never run with us before! If someone can write out the directions and post it would be a big help.

Race Updates

I wanted to share some positive race updates with the RMEC. Both of our club events are doing very well with runner registrations.

The Medoc Trail Races are over 100 runners with no signs of slowing down! We have runners coming from 10 different states, and from all over North Carolina. So far 30 of the registered runners will be staying in a Rocky Mount hotel, so we are very pleased to see this. If that trend continues, we could fill up nearly 100 hotel rooms by race day. We are now averaging about two runners per day in July, so we will likely hit our cap in mid September right before the final price increase.

The Ford's Colony 5k and 10k are filling up fast. In just three weeks, the 10k filled to 35% of capacity, and the 5k to 20%. We are getting almost 20 entries a week, and we still have not put brochures out in many of our key locations yet.

I know not all of you are involved in the planning of these events, but I really hope you will all embrace these as a great opportunity for the RMEC and for Rocky Mount. Please register to run or volunteer if you have not already. More importantly help spread the word. Get some brochures from Frank, Scott, Arthur, Patti, or myself. . . get in the car and take them somewhere.

We need to reach out to runners. We honestly feel that we are planning two of the best races you will find in North Carolina this year, but we need your help to let people know!

Beaufort 5k and 10k

Looking to make a beach trip and get in a race? Consider the Historic Beaufort Road Race this weekend. This will be the 29th running of the 5k and 10k races that draw over 600 runners and walkers annually.

There is also a 1 mile race, and even a baby jogger division in the 5k (last year's winner ran a 6:13 pace with a baby jogger). The online registration is closed, but you can still register at the event.

I added some other events in the races links to the right, including the Patrick Henry Half Marathon and the Cross Country Festival at Maymont Park. Both events are in Virgina, but the are reasonably priced, well run, and not too far to drive. If you have other events you would like to see added, let me know.

Andy Gives it a Tri

Congratulations to Andy for completing the Triangle Triathlon this past Sunday in Raleigh. This sprint tri was hosted by Setup Events, and consisted of a 750 meter swim, 15 mile bike ride, and a 5k run. Andy is one of the most fearless people I have ever met. Nothing seems to scare him. Last week at the Y however Andy seemed genuinely nervous about swimming 750 meters in open water. Turns out he had nothing to fear, as he finished the swim in 19:24. This actually turned out to be his best leg of the tri relative to the competition. Following the swim, Andy did the bike in 53:29, and the 5k in 30:34. Great job Andy!

More Tris: My hat is off to Andy, for overcoming a fear, and taking on the challenge of a triathlon. Andy is one of many examples in the RMEC that proves you don't know what you are capable of until you give it a try. I know lots of you are in the bubble trying to decide if you want to try a triathlon. I hope you do! If you just do one a year, or one in a lifetime. Give it a shot. We have enough bikes, helmets, and wetsuits among the RMEC to help you out.

Here are some options for you to consider:

• 08/02 Goldsboro YMCA Triathlon - Here is a close tri that has a half mile swim, 20 mile bike, and 3 mile run.
• 09/06 Mayo Lake Triathlon - Another sprint option put on by Finish Strong
• 09/06 Dash for Divas Sprint @ White Lake - Perfect introduction race for women only. Has an open water swim in a crystal clear lake that is only 250 meters long. There is even a Saturday night Luau.
• 09/07 Club Wars @ White Lake - Another White Lake event with a 1000 meter swim, 21 mile bike, and 5 mile run. You can enter as a individual or a team. Teams require ten finishers to be scored. RMEC are you interested? Can we come up with 10 participants?

Runner Safety

Undoubtedly, many of you have seen the story regarding the missing runner in Cary. 34 year old Nancy Cooper left for a run Saturday morning, and as of this moment she still has not returned. She is married with two young daughters. Please keep her family in your prayers, and lets all hope for a safe return.

The sport of running is something we all hold dear to our heart. The simplicity of throwing on a pair of running shoes and heading out the front door makes it easy to love. Every run is a new adventure, and something I hope we all will continue to explore. I will use this sad story as a reminder for runner safety.

We are all vulnerable when we run. This is not limited to women, and this is not limited to the younger crowd. Face it, running on the roads has it's risks. . . heat, unaware drivers, dogs, and bad people. Do what you can to make sure you stay safe:

1) Always try to run with a friend
2) Always tell someone where you are running in detail
3) Always tell them when you will be back
4) If possible carry a phone
5) Where bright colors to be visible to traffic
6) Take fluids or money with you just in case
7) If you have a "funny feeling" about something turnaround and go home
8) Never stop at a car needing help - smile and keep moving
9) Be smart - if something does not feel right, don't do it.

I know it is not likely, but if anyone has information regarding Nancy's disappearance, please contact the police.

RUN RSVP: Saturday 07/12

Last weekend was another good showing of runners. We need the ladies to keep coming out to run. Two weeks ago we had lots, but we want to see more of you. . . ummm. . . you know what I mean. The run will start at 6:00 am again. I will continue to follow the long run plan I created several weeks ago. Here is a link to it that you may want to bookmark.

Also, if you are riding Saturday, or just can't make the run. Tim is running Sunday morning. Post a comment if you are interested in a Sunday run.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Twice at tracks (TBD)
• Weather: Forecast
• Route: 9 mile route below; 14 mile route

The mapmyrun site just had a redesign, so it may take you a minute to figure everything out. It runs much slower (not realy an upgrade). To see the directions, click "Notes --> View Notes". You can then highlight those and copy-and-paste it into something else for easy printing. Here is a good option for a five mile route.

I can not put out fluids tomorrow. If anyone can help with this, please say so in the comments. They only need to be placed at the tracks. Please RSVP by posting a comment, and let us know your estimated pace and the distance you plan to run.

Odds & Ends

Time for a post with some random items. None was big enough for it's own post, so they are all getting lumped in here. Feel free to post a comment about any of these topics.

Thursdays Nights - We had tried to do some Thursday evening speed workouts. We had a few show up the first two nights, but I am not sure if there is enough interest to keep it going. I now have a regular conflict, but don't want to cancel it if people are still interested.

Wednesday Mornings - The Wednesday group is really starting to grow. We run 5-7 miles and usually do one of two loops. This week we had eight people show up at 5:45 am to run. It is a key workout, and a great way to beat the heat while doing your summer training. Come join us at Bell Drive.

Brochures - We have a fresh stack of Ford's Colony brochures to distribute. We need your help to get the word out. Please let me know if you can help get brochures to people and places.

Equipment - We are getting the details finalized for our two races. There are several items that the RMEC will need to rent, buy, or borrow to host the events. It is not our intent to own a bunch of assets that rarely get used, so when we can borrow, that is what we prefer. If you have access to any of the following, please let us know: Cones; Folding Tables; Closed-in trailer; Portable PA System; Generator, Chairs, etc.

Volunteers - Registration is going great for both races, but we still need volunteers to pull this off. Please encourage your family members and friends to volunteer. They can sign up online at the race sites by clicking on "Volunteer".