5k/10k in Fayetteville

I just out about a 5k/10 race in Fayetteville that may interest some of you. It is the 2nd Annual Red Cross Run for the Red. In it's first year it drew 500 runners, and should be even larger this year, as the 10k is 2008 RRCA State Championship. The race occurs this Saturday.

If anyone is planning to run, post here. We could probably arrange a carpool to save on gas. I would love to get out some information on the Ford's Colony races to the runners, so if you are going I can give you some brochures.

RUN RSVP: Saturday 08/09

There is a break in the weather this weekend. It is supposed to be 63 degrees at 6:00 am! Take advantage of the cooler temps and get out for an early morning run.

We have three different distances planned. As always, all routes can be adjusted. Please be sure to review the directions before the run and print them if needed. To see the turn sheets, look below the map. If they are not there, click on "Notes". The newer maps have it under notes.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast (63F at start)
• Routes: 3 miles; 8 miles; 18 miles

Please try to encourage friends to come out for the run tomorrow, and the next few weeks. We have a 3-mile route planned to help people start getting ready for the First Carolina State Bank Half Marathon. This is the time to get started if you plan to run the race. I would love to get new people out to give endurance running a try.

Fluids will be at the tracks for the run. The 3-mile route does not have a fluid stop, but you should be fine tomorrow. If you think you will need fluids, bring them with you. For those doing 18, I will also have fluids at my house. If someone can put drinks at Co-Ah-Bar, let me know. We probably only need a few bottles there.

Tell a friend. . . RSVP online with your pace and distance. . . See you tomorrow!

Beginner Half Marathon Program Begins!

If you have thoughts of running the First Carolina State Bank Half Marathon this fall, your training begins now! I originally had plans of partnering with the race to make an official training team, and have several coaches, but I have not been able to work through details with Butch. That being said, we will still have a training program for those wanting to train.

The Program: We will follow the novice plan developed by Hal Higdon for a half marathon. Hal has some of the most popular and successful training plans you will find. Hal's plan is a 12 week program, ours is 14 weeks. We have added two extra weeks on the front end to allow for a little more base miles. We will also tweak ours slightly so people can race the Ford's Colony 10k. The Half Marathon is on 11/22/08.

The Base: People wishing to do this program should be able to finish a 3 mile run with limited walking. Runners who use the Galloway (run/walk) approach are also welcome to join us. Regardless of how you get your miles in. . . 3 miles should be "doable" for you. If you are not sure if you can do it, come join us this weekend and see how you do. We are a no pressure running group, and want to encourage everyone to try. Speed does not matter.

Who's Invited: Anyone who is willing to try! Old or young; big or small; experienced or a newbie. . . If you are willing to give it your best effort than come join us. Every RMEC member will confirm that training with a team of people is more motivating and a key to your success.

What's Included: The RMEC is a running group with several organized runs during the week. Some runs have a few people, sometimes we get 20 runners. You will be invited and encouraged to join as many of these runs as you want. If a run will be "supported" (fluids, energy gels, etc.) we will let you know. Ultimately we are giving you a plan, and a team of people to help motivate you.

What else could be included:

• Clinics - Most of our group (but not all) have several races under our belts. If the half marathon training brings out several new runners, we will try to coordinate some clinics about running, racing and training. In the past we did clinics on Shoes and Gear, Stretching, Core Strengthening, and Mental Preparation. These were great events, and we can do them again if we believe they will be well attended.
• Shirts - If there is interest we can order some "Training to Run 13.1" shirts.
• Training Races - We can either find some local races or create our own mini-races just for club members

What do I need to do: Bring a positive attitude and willingness to work hard at group runs and on your own. Come out and see what the RMEC is all about. If you like it, we would love to have you join the club. Club members gets discounts at Raleigh Running Outfitters, and on some local races too. Weekend runs will be supported, so you can save money on Gatorade too.

Again, everyone is welcome! If you think you might give it a try, send an email to us so we will know you are coming. Any details about your running background would be helpful.

Club Members: Now is your chance to bring out friends to run. The more runners that decide to train for the first half marathon, their more successful this will be. Everyone likes to train with a friend. Finding similar paced people with similar experience will help to build the confidence of everyone involved. So encourage people to join us over the next month and start training!

RMEC Mentioned in Images Magazine

Several months ago the Chamber requested the RMEC show up for a photo shoot. They were trying to get a picture of professionals enjoying Rocky Mount. I had forgotten all about it, but it appears they have used the picture now. You can see a small picture of Gerry, Ursula, Kevin's ear, Michael, Doug's head, and Carol. We will be signing autographs next Saturday at our "monitor signing" party.

Goldsboro Tri Results

The RMEC did extremely well at the Goldsboro Tri this weekend, bringing home several age group awards, and lots of impressive times.

Tim was doing his best to chase down Dave, and almost caught him on the run. Likewise, a strong swim by Carol made Andy have to work hard to catch her shortly before the finish.

Dave, Mikah, Andy, and Carol all place in their respective age groups. Both Dave and Tim finished in the top 20 overall. Great job everyone!

Good Luck Triathletes

Several RMEC members are heading to Goldsboro this weekend to compete in the Goldsboro Family YMCA Sprint Triathlon. Andy Barker, Carol Dickens, Dave Lavely, Brent Brondyke, and Mikah Brondyke will take on the race. The event begins with a half mile swim, followed by a 20 mile bike, and finishes with a 5k run. Good luck everyone. Bring back some hardware! Please share your results when you return.

RUN RSVP: Saturday 08/02

The Group run is scheduled for 6:00 am at the Harris Teeter. According to the summer long-run schedule, we are supposed to have an 11 and a 16 mile run this weekend. I know that Derek, Ryan, Tracy, Scott and myself all did our long runs already because of other commitments. For this reason I am not going to list a 16 mile run, because I don't see anyone running it. Instead I have a seven and an 11 mile route.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes (TBD)
• Weather: Forecast
• Route: 7 mile; 11 mile

The 11 mile route has two "repeat-loops". One is on Steeple Chase, and the other is at Iron Horse. If you want to do less than 11, do not do those loops. The seven mile route only has the "repeat-loop" at Steeple Chase. I am having trouble seeing the lines of the route on my PC, so let me know if others are having the same problem.

I need someone to take fluids out if possible to the train tracks. The second water stop on the 11 mile route is a water fountain at Stone Park. Please RSVP with your pace if you are coming. If you are bringing fluids post that as well. Save your receipt for what you buy. If in doubt. . . bring your own fluids. It is too hot to run without them right now.