The Official "2nd Annual Unofficial Rocky Mount Marathon"

Many of you remember that last year Frank ran and won the 1st ever Rocky Mount Marathon. This was a GPS measure 26.2 mile course around Rocky Mount. This "race" will be held again on January 31st 2009. The start, finish, and route as still getting planned at the moment, but everyone is welcome to join for as many or as few miles as you chose.

The race will be precision timed by the watch you chose to wear that day. If you want a shirt or medal, you must bring your own. Awards ceremonies will be held back at your own house with a hot cup of coffee or a cold beer. . . your choice. More details will follow. If you are interested in joining Frank for all or part of the run post a comment.

Keep an eye out for this run. . . it just might turn in to a big event in a few years!

Greenville Duathlon Reminder

I wanted to remind the RMEC about the Short Course Duathlon in Greenville this coming weekend. This is a low cost event at $40.00, and a very short drive to Greenville. The price goes up on o1/13, so don't wait to register! Remember that RMEC members get 10% off most Finish Strong events. If you do not have the discount code, send an email to runrmec@yahoo.com

This is a great way to warm up to the idea of doing a triathlon. There are not many opportunities like this to race around here. Take advantage of it, and try something new! The race consist of a 3-mile run, a 14-mile bike, and then another 1.5 mile run.

RUN RSVP: Saturday 01/10

Last week we had 20 people show up at the group run. If you have not joined us on a Saturday for a while, you are missing out! Set the alarm, tie your laces, and hit the road! I can not be there tomorrow to put out fluids, and I am not sure what distance people plan to run.

Run Details:

• Where: Saturday, 7:30 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast (34F @ Start)
• Routes: 13 Miles

I picked a 13 mile route that goes past the hospital for something a little different. You do not hit the tracks until mile 7 and 10, so bring fluids if you need them more often.

Please RSVP if you are coming (seriously. . . please post if you are coming). Put your pace and distance in your post. This really helps me, and also helps others decide who to run with.

Races this weekend

Tracy H., Patti, and Ursula are all earning their Donald's this weekend at the Disney Half. I am sure they can run with a little less worry knowing they are not running the full the next day. Speaking of the full, I plan to hobble my way through Disney yet again, and earn the new Mickey Medal. Also running from Rocky Mount is Kim Blackwelder. This will be Kim's first marathon. She will be joining the RMEC for 2009, so let's all wish her well in our first (and hopefully not last) marathon. If you are interested, you can sign up to track runners online.

Not to be outdone, Frank is setting the bar high in his first race of the year. He is jumping head first back into running (or is that feet first?). He will kick of the new year by doing another Ultra. This time Frank is running the Frosty 50k at the Salem Lakeshores. Good luck Frank!

Let's get 2009 started!

Everybody Needs a Goal

REPOSTED TO ENCOURAGE MORE COMMENTS - NEW MEMBERS CAN POST TOO

Frank had sent me an email a few weeks ago with the same subject line as this blog post. I think he is right. As runners, we are always setting goals. It might be about how far to go. . . it might be about how fast to go. . . it might be just about finishing. The bottom line is we all use goals to keep us motivated.

In 2008, Frank pretty publicly set a goal of running the marathon distance 12 times during the year. He came very close to missing his goal when he had to make a trip (or two) to the hospital, but he persevered and still reached his goal. I think we all enjoyed following his progress during the year, and in some cases used it as motivation for our own training.

So, now is the time. . . what is/are your 2009 goal(s)? They can be as general, or as specific as you want them to be. I encourage you to share your goals with the RMEC. Don't be afraid of embarrassment, and don't worry about missing your goal. By sharing it with a large group of motivating friends, I think you will find you are more likely to reach your goal.

Here are some examples (not mine):

• "I want to run a sub 4:00 marathon"
• "I want to set a PR at the Flying Pig"
• "I want to qualify for Boston"
• "I want to finish my first marathon"
• "I want to run four days a week"
• "I want to complete my first triathlon"
• "I want to join the RMEC and run my first 10k"
• "I want to catch Medoc"
• "I want to finish an Ultra"
• "I want to break 20 minutes in a 5k"
• "I want to complete a half-ironman"

Give it some thought, and post a reply to this blog entry. You do not have to share your goals, but it would be great to see this post get 30+ comments.

FREE Tri Training Clinic Opportunity

Tri Roanoke Valley will hold a series of free triathlon clinics offering information on equipment, training, nutrition, and training plans. The clinic series will be presented 7:00pm-8:30pm on:

• January 15 - "Introduction to Triathlon",
• February 19 - "Gear Night" (special guest and gear swap),
• March 26 - "Race Day Prep" at the T.J. Davis Recreation Center.

An additional "Performance Based Training Clinic" will be offered by Tom McDowell for beginners and intermediates who want to excel in their race efforts. For more information contact tom@triroanokevalley.com or Roanoke Rapids Parks and Recreation Administration Office at 252-533-2847.

The tri clinics were a great success last year getting people up and started on a program. About half of last years Tri Roanoke Valley participants attended the clinics and well over half of the participants were first timers. Everyone finished and had a great day. This year the tri clinics will continue but the free clinics will be for beginners. A all day "Performance Based Training" clinic will be offered as well to both beginners and experienced athletes wanting to achieve top performance this race year (this one may have a cost).

This is a GREAT opportunity for those of you who want to do your first Tri. Please consider supporting this race. They are going above and beyond to get first timers involved in triathlons. If you have always been too nervous to do one, you will not find a better and closer option than this race.

Post a comment if you plan to register and/or are interested in the clinics. We can easily arrange some carpooling to the clinics.

RUN RSVP: Saturday 01/03

Happy New Year! It is time to hit ground running. What ever your fitness goals for 2009, running will get you there faster. Don't tell yourself, "I'll start next week. . . it is too cold." HOOEY! (Is that a word?) Set the alarm, bundle up, eat a banana, and meet us at the Harris Teeter!

Run Details:

• Where: Saturday, 7:30 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast (34F @ Start)
• Routes: 4.0 Miles

Bring a friend out to run this weekend. New Year's is the best time to find a person waiting to become a runner. Everyone is welcome to join us on the run and post a comment. Even if you have never run with the RMEC before, come out for some fun. I intentionally picked a shorter route, knowing some new people might join us. If you need to run more, just add it on. We all know these roads well enough to create a route on the fly. If you are new to the roads, the directions to this route are below the map linked above. After the Disney Marathon, I will start to plan routes based on those training for Shamrock and the Flying Pig.

Please RSVP if you are coming (seriously. . . please post if you are coming). Put your pace and distance in your post. This really helps me, and also helps others decide who to run with.