In the News

Last week I sent a letter to the editor of the Rocky Mount Telegram. Much to my surprise, it was printed in Saturday's news paper. If you do not get the Telegram, you can view it online as well. To read it, click this link.

I hope each of you will continue to encourage people take up running. You don't have to be fast, and you don't have to run races. It is easily the most affordable way to stay active and improve your health. Let's get Rocky Mount active!

RUN RSVP: Saturday 07/09

Even though this is the tail end of a holiday week, it sounds like lots of you are in town and ready for a run! The good news is this weekend is a recovery run, so the runs are shorter. Take advantage of the rest, because thins jump back up next weekend.

Following the Marine Corps training plan we will run either five or eight miles this weekend. If you have been behind of your training, this is a good weekend to catch up some. As your training continues, your recovery weeks become more important.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes @ Tracks
• Weather: Forecast
• Routes: 5 Miles; 8 Miles
  

Please print and review the routes. Some people got lost last weekend. To see directions click on "Tools" and then "Route Notes". You can copy-and-paste these, and then print them if needed. Please post a comment with your pace and distance, especially if you are running a distance that is different than we have planned. It will be hot. Please stay hydrated.

July Reminders

Heat: The heat is coming back in full force. There is a chance of record highs in our forecast. Be careful. We will start our Saturday group runs at 6:00 a.m. now. Don't sleep in! Set the alarm, and take advantage of the early morning cloud cover. You will be glad you did.

Tues/Thurs: The Wednesday runs at Cliff's house have shifted to Tuesdays and Thursdays now. We have been meeting on Brassfield, near the intersection of Bell. For now, we are all running towards Dave's house from our own home. This means we normally have already done a 1+ mile warm up by the time we all gather around 5:55. Tuesdays we are doing speed intervals, and Thursdays we are doing tempo runs. You don't have to do those work outs to come join us. Everyone is welcome.

Recovery Week: For those of you following the planned long routes, this weekend is a recovery run. Some of you may not need it, but I do encourage you to cut back, and give your body a chance to recovery. If you try to increase your long run every week from now until your marathon, there is a high probability you will get injured. Whichever plan you are following, you should have recovery runs built in.

Motivation: Looking for motivation? Now is the time when it is easy to fall off your training plan. The weather is hot. . . vacations are going on. . . the runs are getting longer. . . Don't lose your focus! I often find myself checking out the course map of my next race for inspiration and visualization. The Marine Corps Marathon took things even further by creating a virtual tour of all 26.2 miles. Take a few minutes and "run" along with your computer.

Ford's Colony - Early Entry Ends Next Week!

It is hard to believe, but the 2nd Annual Ford's Colony Race is just two months away. Registration has really picked up in July. In fact we have picked up eight runners in the last 24 hours. Many are repeats from last year, but we have several new faces as well, including a man traveling from New Jersey to race.

Price Increase: The 5k and 10k race entry fees goes up by $5 on July 15. This gives you one week to get registered and save. If you know you plan to run, go ahead and sign up right now!

Registrations: The race committee, Ford's Colony Golf Course, Dental Care Center, and all of our other sponsors are very excited to host the race again, and we hope all of the RMEC will put us on your running calendar. We are well on our way to another sell out, so don't delay.

Club Discount: Don't forget to use the RMEC discount code when you register (RMEC10). This code will take 10% off, and should only be used by club members, and their immediate family. We will monitor the use of this code. If you do not use it when you register, we are unable to refund the discount. If you are a race sponsor, please email us at runrmec@yahoo.com about your complimentary race entries.

New Fun Run: Don't forget that we added a new 1.5 Mile Fun Run this year. This un-timed event will allow families and kids to race like mom and dad and cross under the same finish line arch. All this while earning a special finishers award and getting their own race shirt. All participants must register, however parents in the 5k and 10k are welcome to jog along with their children without registering twice.

"Cash" Bonuses: Are you fast? Do you have a fast friend? Raleigh Running Outfitters has agreed to offer store gift cards for premium times in this years race. Individuals in each of the following categories can win a $100 towards any purchase at Raleigh Running Outfitters:

• 5k Men: 1st person to break 17:00
• 5k Women: 1st person to break 19:00
• 10k Men: 1st person to break 37:00
• 10k Women: 1st person to break 41:00

These are aggressive time goals, but can certainly be reached. Our hope is to set some impressive course records, so in the future we can offer bonuses for setting new records. There will also be gift cards offered to the winners of each age group category as well. Stay tuned for more details on these prizes.

Facebook: The Ford's Colony Race now has a home on facebook. If you are a facebook user, you can join our group by visiting us online. It is a great way to stay in touch with the race, and talk with other runners who are racing.

Volunteers: We had an outstanding group of volunteers in last years inaugural event. We are looking forward to another eager group again in 2009. If you are racing, please encourage your family to volunteer at the race. Remember, the reason you can race, is because someone else is not. Volunteers can sign up online as well.

So don't delay. . . get registered today!

www.fordscolonyrace.com

RACE REPORT: Sweaty Butt 50k #2

Submitted by: Ron Flemming

On the way home from God's Country, Frank mentioned that Sweaty Butt could be my next race. Being that I was still feeling the effects of God's Country, I pretty much dismissed the idea and that was about all that was said about it. Fast forward a week and I was starting to think about it.

I finally signed up the week of the race when I noticed there was only one slot left open. I had not gotten a lot of training in since God's Country, but I felt confident about my fitness level. However, I don't think there was anything that could have prepared me in such short of time for the trails at Umstead. I envisioned trails like Medoc and felt pretty good about how I could handle three loops of a Medoc 10-miler if I had to do it.

Umstead Park opened at 7am and by the time everyone gathered at the starting shelter, it was probably around 7:30 when we started running. Everyone brought their own aid, so there was aid at the start and aid at the halfway point of the 10.3 mile loop. It was a very nice cool start (cool for July 4th). Pretty much the entire race was under the canopy in the shade.

I ran the first loop alone, but passed and met tons of people along the way. The first ten miles went pretty smooth and well within my comfort zone. However what I noticed about the trails was that they were much more rugged than what I am used to. Rocks and roots everywhere and lots and lots of ups and downs.

After completing the first loop and making a stop to refill my water bottles and have a snack, I started on loop two still feeling comfortable. After about two miles I caught up with another Sweaty Butt runner named Dorothy. I ran with her for pretty much the entire second loop. I think she said she was training for a 100 miler!

At the 15 mile aid station, I was starting to feel the effects of the trails. My breathing was under control and I didn't feel like heat was a factor, but my feet and ankles were not enjoying it. I pushed through the next 5 miles taking some short walk breaks, trying not to overdo it. By the time I got back to the starting point, I had done about 20.6 miles and I did not want to continue. I had gone out there with the intentions of completing the 50k and as easy as it would have been to bail, I made myself continue even though the feet and ankles were screaming at me. Other than soreness, I didn't feel like it would be unsafe to continue.

About two or so miles into my third loop I crossed paths with Frank and he was almost done for the day. I was wishing that was me. I still had a good amount to go and my miles were getting longer and longer. At this point I was doing right much walking. I was getting really frustrated and there just wasn't anything that I could do to take my mind off the pain and what was ahead.

Getting to the halfway aid station for the last time was a slight mental boost, but the last five miles were just more of the same...very slow running and walking. Many times I questioned was it even worth it to be going through all this. At the time, the answer was 'no'. Even the thought of getting to the finish didn't make things better. But as we all know, thinking about getting to the finish and actually getting to the finish are two completely different things.

Getting to the finish was a huge relief. I think the best part was taking off my shoes and socks. I forgot to stop my watch until a few minutes after I had finished (time was the last thing on my mind), but I think the total trek was a little over a looong 6hrs and 50min.

So glad this one was over.

RACE REPORT: Sweaty Butt 50k

Submitted by: Frank Lilley

What a great way to spend the 4th of July! This year's Sweaty Butt 50k at Umstead Park in Raleigh didn't "show all its teeth" . . . but even a relatively "easy" day at SB is a tough run. This year the temperatures stayed in the 80s and the humidity was actually fairly nice. But all the usual rocks, roots and hills were still there. 100% single-track trails!

30 of us gathered at the shelter near the Harrison Road entrance to the park. After everyone got their drop bags and coolers squared away, Mike Day (the run organizer) gave a short pre-run briefing and we all headed off for our run.

Only a few of the hills are steep and none are long climbs, but Umstead Park will get you! I was surprised at the sheer number of people our there for a walk or run. All morning you were rarely alone. Bet I saw 50 people out walking their dogs. Not sure how many people were out on the trails we were running, but there were plenty. I love to see people outdoors enjoying themselves.

I came out planning to run 21 miles but was thinking I might do the full 32 miles. (the Sweaty Butt is three loops of about 10.3 miles per loop) Lap 1 went easily. Ran the first 5 miles with Stephen Lily and Jeff DeFour and his daughter Chelsea. Jeff and Chelsea were planning to do a single lap and Stephen was going to do two since he is going to run the Grandfather Mountain Marathon next weekend. For the first 5 miles we all stayed together, catching up and just have fun with each other's company. Near the aid station, Stephen moved out in front of our group and slowly pulled away. After the aid station, I also picked up the pace some and went out by myself.

Lap two started getting hard after about 3 more miles. I kept doing my usual walk / run, here walking the hills and running the flats and downhills. But Umstead started to win! I just "ran out of gas" . . . But I was still having fun and enjoying being out there.

Saw two snakes today - both small brown snakes . . . like ring-necked snakes without the ring! Not sure what they were. Also saw the weirdest nest of bugs. I saw what I first thought was several bumble bees flying around a hole . . . but on closer inspection I realized these were really beetles! When flying I would swear they were bumble bees!

The winner of the 50k passed me as I was maybe a mile before my second lap ended! He was flying! I kept waiting for the second runner, but they never showed! Since Connie was coming up to the lake for the 4th, I had to leave before everyone finished.

I especially wanted to be there when Ron Fleming finished his first ultramarathon! I saw Ron as he was maybe 2 1/2 miles into his third lap. He said the heat wasn't getting to him, but the hills, roots and rocks were taking their toll! Ron called as I was on the way home to tell me he finished! A hard but satisfying day! Welcome to the "dark side" Ron!

Special thanks to Mike Day and family for putting this even on. The Days did the planning, manned the aid stations AND had ice cream and Popsicles for everyone!

Click here to view Frank's Photos

RUN RSVP: 4th of July!

I know many of you have 4th of July plans, so it may be a small group on Saturday. Once again, I can not attend the run, so it will be BYOB unless someone can bring fluids. Special thanks to Russ for doing this last week.

Following the Marine Corps training plan we will run either eight or 11 miles this weekend. This is a one mile increase over last week. If you are not able to run at least eight right now, try to get on schedule. It is much easier to catch up now, then it will be when the runs are 16+ miles.

Run Details:

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: TBD @ Tracks, and a Water Fountain @ 7.4
• Weather: Forecast
• Routes: 7.2 Mile; 11 Miles

Note: I did not have a 8-mile route that compliment the 11-mile option. I had to use a 7.2 mile one instead. You can easily add the extra .8 miles at the end, or do the loop off Iron Horse like the longer route.

Please print and review the routes. Some people got lost last weekend. To see directions click on "Tools" and then "Route Notes". You can copy-and-paste these, and then print them if needed. The run will start at 6:30 from the Harris Teeter. If you want to start earlier, include that in your comment.

Next week we start at 6:00 am.