Master's Swim Class

Eric Seale is trying to encourage the Y to make a change to the Master's Swim Class. He and seven others have expressed interest in getting a mid day class on twice a week (M/W or T/H). If 10+ people are interested the chances are greater that a new class could get started. You need to respond quickly if you are interested so it could get on the August 25th schedule release. If you have any questions, check with Eric.

Time to Get Registered RMEC!

Okay RMEC, we need your help. The Golf Club at Rocky Mount 5k & 10k is over 20 runners ahead of last years pace. If we keep it up we should hit 310 runners in the "timed" races. This would be a new record for us. That of course would be fantastic, but we really want to hit 350.

We know our race is unique. Racing on a golf course is not something you see everyday. We also know we put on one of the best races you will find anywhere in the state. With the help of some outstanding volunteers we feel like our race can go head-to-head with anything else you will find.

So what do we need you to do?

1. Sign Up: Seriously, if you plan to run, take five minutes and get registered today.
2. Volunteer: If you can't run please volunteer. It is an easy race to volunteer at and we are done by 10:00 am. If you are running, have your spouse volunteer!
3. Email: Send an email to your friends telling them about the race. Word-of-mouth advertising is the best way to get people signed up. . . and it's free!
4. Facebook: Lets flood Facebook with posts about the race. People will get the hint
5. Flyers: Do you have a place to put up a flyer? Let us know and we will get you a copy

The race is now only one month away. We need to start to build up momentum. We have two race banners on the way, and brochures all over the place. Help us keep it going.

One last thing. . . we are not kidding. Seriously take a few minutes and help out. This is one of two races that the RMEC puts on. Help us make it GREAT!

The Crossing on Lake Gaston

The annual swim across Lake Gaston, called "The Crossing" will be held this coming Saturday morning, August 14th.

As in the past, Frank was extended an invitation to come up to his place and either run or swim. Then, we can "cool-it" around his dock and just do "lake stuff!". We can either grill some burgers/dogs/brats . . . or we could order pizza.


Families are welcome. Frank has a big dock with lots of room and the lake bottom is very even (no drop-offs). Please post a comment ASAP even if you are just a little bit interested. Frank needs to know before the end of the week, so he can make his plans.

RUN RSVP: Saturday @ 6:00 am

Lets make it a big group tomorrow! Get you butts out of bed and RUN! The long-run-schedule calls for routes of 4, 10, and 18 miles today. I could not find an easy 18-miler without setting up three fluid stops, so instead I did a 14 mile route that can be added on to.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4-Miles, 10-Miles, 14-Miles

I picked routes that have some loops and a few out-and-backs. This should keep us grouped together for much of the run. For those who are doing 18 as listed in the long run schedule below, you will need to add another Candlewood loop.

When you are running, please know your route. If you just follow the person in front of you, you may end up going on the wrong route. If you do not know the routes, please print them out! As always, it is critical that you arrive hydrated. If you do not think there will be enough fluids on the routes for you, please bring your own.

Please RSVP below with your pace and distance. We may have some visitors join us on the run this weekend, and they will be trying to find a running partner. See you all in the morning.

First Ultra This Fall?

Several from the RMEC will be running the New River Trail 50k this fall. The race is on 10/09/10. Now your first reaction is probably this:

• Ultra? - Nope! Too far!
• Trail? - Heck no! Why make it harder?

Let me comment on both of those points (keeping in mind I have not done an Ultra myself). This race is a 50k. That is 31 miles. There are some obscure race distances out there above a marathon, but this is typically the closest you will get that is considered an Ultra. So it will require you run another 4.8 miles beyond the marathon distance which would add 40-70 minutes of run time.

As for the Trail aspect, this is actually a big perk to the race. This trail is not single track and rooty like Medoc. The trail is wide and made of packed cinder for almost the entire race. It is more like the Tobacco Trail Marathon, or Umstead minus the hills. Because the race stays beside the New River for all of the race it remains relatively flat for all 31 miles.

If you needed more convincing, check out this collection of photos online of the race course. This is absolutely beautiful! Not to mention the race is located in Virginia which makes it an easy drive. If I was not ruining Steamtown, I would sign up for this race in a heartbeat. It is a small personal event with under 200 runners. So far Ted, Liz, Ron, and Frank all plan to run.

So, take a chance and give your first Ultra a try!

Washington Tri Results

This past weekend the RMEC had three members decide at the last minute to race the Washington Tri, and all three found the podium! Tim Shea was 7th overall in the race and won his age group in the Srpint distance. He posted times of 17:15 in the 750 meter open water swim, 51:37 in the 18 mile bike, and 21:43 in the 5k. Overall his time was 1:32:32.

Eric Seale had a solid performance as well placing 3rd in the Clydesdale division. Fourth place can just eight seconds behind him, so every second counted. Eric posted a 17:24 in the swim, 55:42 in the bike, and 35:13 in the run. Eric is just beginning to focus more on his running training as he prepares for Medoc, so expect to see his "not-on-wheels" speed to improve going in to the fall.

Mary Whitwell decided to take on the Olympic distance at the tri. She finished 22nd overall. Of the 21 women who finished before her. . . their average age was 21 years younger than Mary. Translation: Mary is a beast! Without question Mary crushed her age group by posting times of 28:02 in the 1,000 meter swim, 1:28:43 in the 28 mile bike, and 57:11 in the 10k run.

Great job everyone!

Cash and Shirts - Help Please

*** REPLY REQUESTED ***

RMEC, I need your help. Several of you have paid cash for your RMEC shirts. Thank you! Here is the problem. My brain gets erased when I run over five miles. This means I most liely forgot you gave me cash. I still have the cash, but am not certain who has paid.

• CASH PAYERS: If you have paid, please post a comment here to help me reconcile who is still outstanding
• NON-PAYERS: If you have not paid yet, and you know you have not paid, please post a comment as well. This will help us reconcile.

We are anxious to put this shirt order behind us, so as soon as the extras are delivered, we want to distribute the shirts and settle up any payments asap. I have had LOTS of people ask about extra shirts. We order a small number of extras and some were already claimed. Until I can see every one's original shirt order fulfilled I want to hold off an getting rid of the extras.

When I see what extras are left, I will start by offering them to the RMEC members who do not have a RMEC shirt before we give extras to people who were in the original order.

On a somewhat positive note, the missing RMEC shirts were delivered from Zorrel today to the shirt printer. They should be getting printed in the next few days.