5:45 am Running Group

I know you all see the 5:45 am Wednesday running group at the top of this blog. This group is still meeting outside of Cliff's house on Bell Drive, and everyone is welcome to join in. The group is now actually meeting Tuesdays, Wednesdays, and Thursdays.

It is not always the same people, but typically Cliff, Tim, Derek, Dave, Jeff M., Ryan, and Michael can be found. Some are far more regulars than others (I am very irregular). This is traditionally a quicker paced group who does 5-7 miles. We normally do one of three loop routes. All paces are welcomed however. Because we run mostly in the dark, you should could with a partner if you will be over an 8:30 pace. This way you will not run alone.

I mainly want to encourage others to join us. Don't let the speed of the group keep you away. The only thing that makes it "fast" group is that they are the only people who have been running. We would love to have more people join in the fun.

Relay for Life Updates

Team Members: It is not too late to join the RMEC Relay for Life team! Right now we have seven RMEC members on the team. This is great to see, but our club has over 50 members. We can do better! Signing up is easy to do, and getting people to help raise money is even easier. Find four friends to give $25 a piece, and you just raised 100 bucks! Sign up online now. . . it only takes two minutes. Just click the "Join" button at the top of the page.

Fund Raising Updates: The RMEC Team has already raised $860.00. Frank has raised $495.00 on his own! He is actually ranked sixth right now out of all Rocky Mount participants. Way to go Frank!

Giving: If you can not join our team, please consider giving. Visit the RMEC Relay Page, and click the Donate Link at the top. This too only takes a minute to do. If you don't want to pick a person on the team, you can give a "Team Gift" instead. All of the proceeds still go to the American Cancer Society.

Walking/Running: On April 24th, the RMEC must have at least one relay team member on the track during the 24 hour event. Frank will obviously cover many of these hours on his own as he has a goal of 50 miles. It would be far better for us to have multiple runners on the track when we can. It would be especially nice to have extra support for Frank once he gets over 30 miles.

This will be a challenge to have RMEC runners on the track for 24 hours, but it is no where near the challenge that people face daily who are battling cancer. This is one day out of our busy lives. Please try to be a part of the team if you are able.

Please note, I understand that giving to any cause is a very personal decision. We would love to have you on the team, but understand if your time and money is given to other causes. No explanation is needed.

Colonial Half Results

Congrats to Elaine and Misty on their great race performances this weekend in Virginia! Both have been training for the Colonial Half Marathon in Williamsburg, and their hard work showed through in their results. In November Elaine and Misty clocked a solid 2:30:54 at the First Carolina State Bank Half Marathon. Just three months later, Misty ran a 2:21:05 and Elaine a 2:24:42. Great job ladies!

When looking up race results, I always seem to find something of interest unrelated to the RMEC. This time is has to do with the women's race winner. Buzunesh Deba from New York ran an amazing 1:15:13. She only missed the women's course record by 11 seconds! That is even more impressive when you consider this is a 30 year old race.

For complete race results click here.

IMPORTANT: Umstead Volunteer Reminder

I wanted to post a reminder to the Umstead Volunteers. Frank, Scott, Dave, and Michael are entered in the Umstead Trail Marathon located in Raleigh on March 7th. We are trying to encourage the RMEC to help volunteer, so we can 1) assist the Godiva Track club, and 2) promote Medoc by wearing Medoc shirts, hats, and medals.

We have been assigned the Trenton aid station that has fluids and food. It is at mile 10 and 19.5. You do not need to be there until 9:30 am, and there is easy parking. The first runners will arrive at mile 10 around 10:00 a.m. The last runner must be at mile 19.5 by 1:50 pm or they will miss the cut off. Although there are only 200 runners, you will have a steady stream the entire time you volunteer, so you will not be bored, and you will be very appreciated by the runners

Based on the last post, Ursula, Robin, Larry, Steve, and Ryan indicated they were going to volunteer. This is great, but more would be even better! If you have never volunteered at a race, this is a great chance to do it. You can make this as fun as you want it to be.

If you have not done so yet, please go to the Umstead site and fill out the volunteer request form. This is critical to their planning. Make sure you indicate the "Trenton aid station" on your request. If you do not already have a Medoc shirt and hat let me know. We want you to wear these at the event. Thanks!

Safe Running Tips

I know most of you already know the information below, but I like to post these safety tips once a year. Take a few minutes to read the items below. Be safe whenever you are running, and don't be afraid to remind your running partners if they are not being safe.

• Always carry identification with you;
• Always run facing traffic. When running in a group, do not take over a lane of traffic-keep to the side;
• When running in a group, look out for one another. Point out oncoming traffic, potholes and debris to fellow runners;
• At night, wear a reflective vest and/or other reflective gear;
• Don’t run with headphones; (from a safety perspective, it is a bad idea)
• Be alert for cars. At an intersection, look at the driver of the car. Make sure the driver acknowledges you before you pass or else give the vehicle the right-of-way;
• Always stretch after running. It is also a good idea to stretch five minutes into a run;
• Drink plenty of water. Even in cold weather you should be drinking plenty of fluid;
• If anything hurts, STOP. For recovery, think RICE (Rest, Ice, Compression and Elevation); and
• Make sure that you have good shoes that properly fit.
• "Don't be a Lemming" - In other words just because your buddy sprints across the street doesn't mean you should.
• It is better to walk a few minutes and still finish the run, than to run yourself into an injury. Take breaks if they are needed. Especially in the heat.

RUN RSVP: Saturday 02/21

Tomorrow will be COLD! It will be 28F at 7:00 am, and only 37F by 9:00 am. So why get out of bed and run? Two reasons. . . 1) this might be the last truly cold weekend morning we have to run until the fall, and 2) it is Jeff Hartney's last weekend run before he moves to Wilmington. Lets all come out and wish him well. Jeff is currently the only Boston Qualifier in the RMEC. We will be looking for a race report from him to post on the blog after Boston.

Run Details:

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes - at the tracks
• Weather: Forecast
• Routes: 13 Miles

I really tried to make a different route that would let us get on the green ways, but with everyone training for different races, and running a wide range of distances it is tough to do. I did pick a route that is a little less common for us to run however. This one goes past the hospital and Davenport Honda. It has one mile on Halifax, but the last time we did this there was very little traffic. Most of you do not know this route. . . Print directions!

Here are some options to shorten the route:

• Remove 0.8 - Don't turn right off Halifax at Greystone (go left and remove out-and-back)
• Remove 5.0 - Don't turn right off Sunset at Kandemor (run down Sunset back to HT)
• Remove 2.9 - After water stop go down Hawthorne and cut out Knob Hill loop (miles 7-10)

Use your best judgement to shorten the route if needed. Once you finish the first main loop, it is easy to customize the route to your needs. Please start well hydrated. The first water stop is at mile-7 (unless you remove the 0.8 above). If you need more fluids, take them with you.

RSVP with your pace and distance if you are coming.

Good Luck, Congrats, and a 5k

Good Luck: Misty and Elaine are traveling to Williamsburg this week to Colonial Half Marathon. You may not have noticed, but both ladies have been quietly building up their miles, and should have a great race. I am not certain if they are more excited about the 13.1 miles of running, or the eight hours of shopping that will follow. . . Good luck Misty and Elaine!

Congrats: While most of us were racing the Sweetheart 5k, one of us was preparing for a marathon. On Sunday, Frank Lilley ran in George Washington's Birthday Marathon in Greenbelt Maryland. The race is a triple loop on a non-closed course. Turns out the course has a fair amount of traffic, and a pretty sizeable camber to the road. Those two things do not add up to a comfortable run. Never-the-less, Franck pushed through and ran a 5:41:47. This time was good enough for first place among North Carolina finishers. Unfortunately Frank did not win his "Name Group" as the overall race winner was also a Frank (Frank Leiter of Harrisburg, PA).

5k: If anyone is interest there is a 5k at Wesleyan tomorrow morning. I know very little about the race, and do not expect a big crowd, but it might be a fun option if anyone is looking for a race. I expect age group awards would be very possible for the RMEC. Look under upcoming races to the right for a link.