RUN RSVP: Saturday 12/19

I changed the start time to 7:30 am. We have plenty of daylight now, and It will not be cold tomorrow. It is supposed to be 51 at 7:00 am, and 57 at 11:00 am, so it should be comfortable for a run. Remember, next weekend is Christmas weekend. The odds of you doing a long run are not very good, so get out the tomorrow and log some miles!

Run Details:

• Where: Saturday, 7:30 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast
• Routes: 6.67 Miles

I picked the same route as last week, but I will leave it to everyone to choose their own path. This is only a suggestion. Please RSVP if you are coming with pace and distance. If you plan to run at a different time or date over the weekend, let us know!

Runner's World 8-Week Beginning Training Program

Okay RMEC. . . it is time to get Rocky Mount active! To often people make a New Year's resolution, and give up before we turn the page of the calendar. Make it your goal to find at least one person that would never dream of doing a 5k, and get them to sign up for the Sweetheart 5k.

Runner's World has a 8-week beginners training program to get people to complete a 30 minute run. The training plan that follows is designed to get you to the point where you can run 30 minutes at a slow, relaxed pace. It's a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. Each week's plan also includes a motivational quote and a training tip. Once you are able to run 2 miles nonstop, you can decide on your next goal. You might simply want to continue running 2 miles at a time, three or four days per week. Research has shown that this is enough to help you lose or maintain weight, and improve many other important health markers, ie, your cholesterol, blood pressure, and insulin response. Or you might decide that you want to do more, in which case you can consult the many training programs offered by the Runner's World SmartCoach. Don't be intimidated by these programs. The first 2 miles is the hardest 2 miles you will ever run. Once you have reached this level of fitness, it's relatively easy to do more. You simply have to budget the time, and be patient and disciplined in your training.

Here are 4 key points to consider before you begin the 8-Week Program.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.
2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.
3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.
4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

Want to learn more? Visit Runner's World for complete details of the training plan.

Two Tris less then 45 minutes away!

Hard to believe, but I have back-to-back posts about Triathlons! I am sure our swimming and cycling friends are pleased. I want to specifically draw your attention to two triathlons.

Roanoke Valley Sprint Tri - Although not a Finish Strong event, this sprint triathlon is the perfect introduction to tris. Not only is it a very short swim, it takes place at in indoor pool! The swim is only 300 yards. The bike is 14.8 miles and can be done on anything with two wheels and pedals. You finish with a 5k run. I REALLY want this to be a RMEC Club event. By this I mean, I would like to see us take 30 people to participate. Halifax County was very supportive of the Medoc Trail Races, and this is a great way to pay them back. Not only that, it is a chance for many of you to step out of your comfort zone and try something new. If you need a bike, speak up. . . We WILL find one for you to use! This truly is the PERFECT tri for those just getting started, and it is right down I-95.

Buckhorn Sprint Tri - So now you just did your first tri (see above). . . What next? Two months later you can step up to the inaugural Buckhorn Sprint Tri in Wilson! This race is the perfect "next step" after a short pool swim. Buckhorn has an open water swim, but it is in a small calm lake. The bike is only 17 miles, and the run is still just a 5k.

We are very lucky to have two triathlons that are less than 45 minutes from Rocky Mount. These races cannot survive on just their local communities. It takes people like us traveling to participate in the events. Please, take the time to consider both races. I am certain some of our experienced triathletes could provide some training plans to get everyone more than ready to race. We can organize some training swims, rides, and runs along the way!

Discount Code on Finish Strong Events

Finish Strong is the official timers of the Sweetheart 5k, the Ford's Colony 5k and 10k, and also the Medoc Trail Races. Some of you are familiar with Finish Strong because of the Sprint Triathlons they manage. I am pleased to say that Finish Strong has created a discount code for current RMEC members that can be used to save 10% off of several Duathalons and Triathlons. To save 10%, use the code "RockyMtEC". The code is case sensitive.

• Duathlons: 01/17 Greenville, 02/07 Winston-Salem, 02/28 Charlotte, 03/21 Cary and OBX
• Triathlons: 04/18 Beaverdam, 04/19 Triangle Ortho, 05/16 Nelson Bay, 06/13 Buckhorn, 08/01 Washington, 08/15 Mayo Lake and 08/22 OBX.

The code listed above is only for club members. Finish Strong has a club roster, and will validate that those using the discount are entitled to do so. Please do not abuse the code. Take some time to check out all of the Finish Strong Races. They have just launched a new site, and it looks great!

Thunder Road Results

With only two weeks left in the year, I think it is safe to say the RMEC has run it's final marathon for 2009. We began our marathoning year when four ladies (Patti, Ursula, Jenni, and Tracy H) headed to Orlando to run in the Disney Marathon and Half Marathon. We finished our year when three men went to Charlotte to complete the Thunder Road Marathon.

Unlike the pancake flat Disney course, the Thunder Road Marathon was a series of hills. None of them were terrible, but they were pretty much non stop. As Scott said, "It's was kind of like running through Candlewood for 26.2 miles". The challenging course however never slowed the RMEC down.

Dave Lavely ran a 3:44:31 completing his third marathon in just six weeks. Scott Wingfield took advantage of his OBX training to squeeze in his third marathon of the year as well, and ran a 4:14:03. Both men will be enjoying some rest and time with the family for the remainder of the year.

Frank Lilley, completed his 12th and final "marathon+" distance of 2008. It turned out to be one of his fastest performances as well with a time of 5:21:05. This is just one week after running 26.2 at the Medoc Rerun! I know 12 marathons sounds impressive, but it is even more impressive when you list them all out: First Light, Myrtle Beach, Rocky Mount, Ellerbe, Country Music, Capon Valley 50k, Boogie, Sweaty Butt 50k, Richmond, OBX, Medoc Rerun, and the Thunder Road! Frank has a great write up on his blog about the experience. Be sure to check it out!

Kind of seems fitting to finish at the Thunder Road Marathon, because I think most of us agree that Frank took the Thunder Road to get there! He set a goal at the beginning of the year and worked hard to get it accomplished. There will be a post coming up in the next week about setting goals. Be thinking of what goal you will set for 2009. . .

RUN RSVP: Saturday 12/13

Seems like many people are excited about doing a Spring marathon. Now is the time to be running! I know the weather is getting cold again, and waking up early for a run in December is not the ideal way to start your weekend, but take a look ahead on the calendar. Christmas is coming, and then New Years. . . finding time to run is going to start getting even harder, so it is best to keep logging your miles now while you can!

I need to do 18 miles this weekend, and will most likely run to the Harris Teeter and meet everyone. It is pretty hard to run with two gallons of Gatorade and cups, so I am hopeful that someone else can put fluids at the tracks. I have the stuff if you need it.

Run Details:

• Where: Saturday, 8:00 am @ Harris Teeter
• Supported: TBD - Unless Someone sets it up.
• Weather: Forecast
• Routes: 6.67 Miles

I have no clue what everyone is running for distance right now, so I went with the generic loop route that we have used many times. It keeps everyone close together, and passes the fluids multiple times. I plan to do it at least twice. I will try to estimate long runs for those running Shamrock and the Pig, so I can plan the routes better beginning in January.

Please RSVP if you are coming with pace and distance. If you plan to run at a different time or date over the weekend, let us know!

Thunder Road Marathon this Weekend

Three RMEC runners will squeeze in one more marathon this winter on Saturday. Frank Lilley, Scott Wingfield, and Dave Lavely are all heading to Charlotte for the Thunder Road Marathon.

Frank will be competing his 12th marathon/ultra in 2008. This was a goal that Frank set at the beginning of the year, and even a brief hospitalization and multiple weeks of missed running could not stop him.

Scott will be running his third marathon of the year (Myrtle and OBX), and Dave will be running his third marathon in just six weeks (Oaks, and Harrisburg). . . not too bad for a guy that gave up marathons last year.

The course is challenging, but the weather should be great. Good luck guys!