OBX Marathon Weekend Results

This blog post is long overdue, but life was getting in the way of RMEC posting.  Thanks to Ursula and Tracy for helping to pull the information below together.

The RMEC had a great showing at the OBX Marathon two weekends ago.  It was one of the biggest groups we have ever taken to a race.  Below are the results over everyone from the "Greater Rocky Mount Area".  This includes Nashville, Battleboro, Elm City, and Tarboro too.  Not sure we got everyone, but we tried.  RMEC club members are indicated with a asterisk.  It is sorted by your age group place.

I am always worried about calling out a few highlight, because I don't want to downplay anyone's performance by not mentioning them.  So if I don't call you out by name, please know that everyone did well.  So here are a few highlights.

Tracy Proctor set a new PR and narrowly missed an age group award.  Anthony, William, and Julian all set new PRs.  Leigh Ann, Elizabeth, Nelson, Greg, and Eric all ran their first marathons. . . Awesome!

In the Half Marathon, the RMEC had some speed demons.  Ron took 17th overall and ran a 1:23:29.  Kyle and Brian both placed in their age groups taking home some hardware!  Carrie, Brandie, and Alane all ran their first half marathons (and I probably missed some others too.  Brad and Jeannie both did the Black Beard Challenge racing the 8K on Saturday, and the Half on Sunday earning them a special medal.

Big Congrats to everyone from Rocky Mount.  Keep running and stay healthy!

Marathon Results:

	First Name	Last Name	Chip Time	City	Grp Pl	Gen Pl
*	Tracy	Proctor	3:46:55	Battleboro	4	38
*	Anthony	Lucas	3:36:03	Rocky Mount	6	91
*	William	Lucas	3:29:41	Nashville	9	68
*	Michael	Forrester	3:36:11	Rocky Mount	11	92
*	Leigh Ann	Wingfield	4:03:01	Nashville	11	82
*	Dennis	Crossen	3:38:14	Nashville	13	98
*	Greg	Weatherford	4:40:45	Battleboro	21	440
*	Elizabeth	Fuson	4:40:45	Rocky Mount	30	222
*	Nelson	Long	4:24:28	Nashville	36	352
*	Julian	Martinez	4:17:18	Rocky Mount	52	310
*	Greg	Delbridge	4:27:24	Raleigh	53	367
*	Scott	Wingfield	4:18:59	Nashville	60	324
*	Arthur	Bennett	5:38:52	Rocky Mount	91	638
*	Eric	Ghiloni	6:14:39	Rocky Mount	101	674

Half Marathon Results:

	First Name	Last Name	Chip Time	City	Grp Pl	Gen Pl
*	Kyle	Keenan	1:34:16	Rocky Mount	2	52
	Patricia	Petruzziello	1:45:23	Tarboro	2	55
*	Brian	Lankford	1:28:36	Rocky Mount	3	23
*	Ron	Fleming	1:23:29	Rocky Mount	4	13
	Amanda	Futrell	1:45:51	Rocky Mount	12	57
	Gary	Brackett	1:48:58	Rocky Mount	14	216
*	Brad	Kerr	1:47:01	Rocky Mount	24	181
*	Jeff	Kuglitsch	2:01:44	Rocky Mount	24	456
*	Jackson	Rollins	1:57:45	Nashville	26	378
	Rebecca	Weaver	2:02:39	Nashville	28	338
	Michael	Schear	1:51:57	Rocky Mount	35	269
	Carrie	Crossen	2:07:52	Nashville	46	475
	Jessica	Williams	2:08:04	Rocky Mt	47	483
*	Jon	Shingleton	1:52:03	Elm City	47	271
	Bryan	Mayo	2:06:05	Tarboro	49	526
*	Michael	Votava	2:06:56	Rocky Mount	60	541
	Patrick	Kennedy	1:59:01	Battleboro	72	414
	Duane	Williams	2:08:05	Rocky Mt	73	563
	Michael	Harris	2:01:25	Tarboro	79	450
	Brad	Brown	2:14:16	Nashville	85	649
	June	Cherry	2:36:35	Tarboro	86	1125
	Ryan	Mason	2:15:53	Rocky Mount	87	671
*	Ursula	Forrester	2:18:31	Rocky Mount	91	775
	Jason	Vinson	2:12:57	Battleboro	92	633
	Douglas	Spencer	2:18:46	Tarboro	93	706
	Michael	Sohn	2:08:17	Rocky Mount	99	566
	Jason	Rochelle	2:28:51	Rocky Mount	101	783
	Benjamin	Brightman	2:13:23	Battleboro	103	637
*	Amber	Shingleton	2:13:54	Elm City	103	655
	Linda	Selman	2:29:31	Battleboro	115	1000
	Codie	Younger	2:37:47	Nashville	115	1150
	Jennifer	Sutherland	2:37:48	Battleboro	116	1152
*	Margaret	Bentley	2:41:26	Rocky Mount	117	856
	Erin	Agan	2:14:51	Nashville	123	680
	Courtney	Pitt	2:18:48	Tarboro	142	788
	Jeannie	Kerr	2:41:19	Rocky Mount	147	1208
	Andrea	Sessoms	2:25:15	Tarboro	149	922
	Elizabeth	Broomell	2:25:30	Rocky Mount	151	933
	Ashley	Vinson	2:25:41	Battleboro	153	940
	Katie	Schultz	2:19:44	Tarboro	163	808
	Connie	Pike	2:32:53	Rocky Mount	166	1062
*	Alane	Floyd	3:16:36	Rocky Mount	218	1575
*	Brandie	Ghiloni	2:57:50	Rocky Mount	219	1405
	Krista	Dunn	2:44:31	Tarboro	248	1250

 8K Results

	First Name	Last Name	Chip Time	City	Grp Pl	Gen Pl
*	Brad	Kerr	0:41:10	Rocky Mount	6	72
	Michelle	Rochelle	0:50:12	Rocky Mount	15	109
	Heather	Simon	0:51:30	Nashville	16	133
*	Jeannie	Kerr	0:51:21	Rocky Mount	19	128
	Candice	Davis	0:55:13	Nashville	28	192

The Great Medoc Rerun of 2011

WHAT'S THIS ALL ABOUT: Once again we had a fantastic group of volunteers at this years Medoc Trail Races. Any time a person volunteers, this means they are unable to race. The Medoc Rerun was created to give those volunteers, and anyone else who is interested a chance to do the race, and earn some swag! Once again we have extra Medoc items that we need to get rid of. As part of your Rerun entry, RMEC members and friends will be asked to pay our cost to get any items. So, for those of you who could not make it to Medoc Trail Races or were volunteering, here is your chance to run.

WHEN: Please join us for the Medoc Rerun on November 26th. It will be cold, there will be leaves on the ground, there will only be one fluid stop, and the course will be unmarked. It will be a challenge! We plan to start at 8:00 am., but you are welcome to start early or late.

COST: So, how much does it cost?

• Just Run: FREE
• Medal: $5
• Medal + Shirt: $15
• Medal + Shirt + Hat: $25
• If you volunteered, you can take $10 off the cost above.

WHO CAN RUN: Everyone! This is a group run. Even if you raced already, come join us! There are lots of you who did not get a chance to run the official Medoc Trail Races, so we are hopeful to get a BIG crowd out for the Rerun. we normall get 40-50 runners.

SWAG:

• SHIRTS: The 10 Mile shirt is dark red and the Marathon is navy. We really do not care which shirt you get, but those running the marathon get dibs on the navy shirts first.
• HATS: When you register you have the option to add a finishers hat to your order. You must run at least 10-miles to take a hat. These are first come, first serve as well.
• PINT GLASSES: We have a limited number of Medoc pint glasses left as well. We will sell these for $5 a piece at the Rerun. Only one per person. Once again, first come, first serve. So arrive early if you want a glass.
• INVENTORY: We have not inventoried everything yet, so when you sign up, tell us what you prefer.  Hats and medals are not an issue, but shirt sizes and colors may be.

HOW DO I SIGN UP: Post a comment to this blog entry if you are running.  When you comment, we need to know the following:

• Full Name
• Distance
• Medal - Yes/No
• Hat - Yes/No
• Shirt - Red/Navy, Tech/Cotton (or just say no shirt)
• Shirt Size - S, M, L, XL, WS, WM, WL, WXL (give us a 1st and 2nd choice)

HOW DO I PAY:  Bring payment to the Rerun.  You can bring cash or write a check to "RMEC".  We will NOT have change, so bring the correct amount.

RACING AND RESULTS: You may be wondering if this is a "race". The answer is "not really". If it was, we would call it the "Rerace" instead. You are welcome to run this as fast or as slow as you like. We will ask people to time themselves (BYOW) and write down your time when you finish. We will try to post results on the RMEC blog, so if you do run fast you will have something to brag about :-)

SUPPORT: This run is a FA-style event. If you need support, bring it. If you need a drink, bring a bottle. If you don't know where you are going, grab a park map. If you need a bathroom, go at the shelter or hold it. We will bring left over gels, gummy bears, and a cooler of Gatorade, but your support is 100% your responsibility. We do kindly ask that runners not take extra gels home with them after the run. These will get used at group runs and other races.

WHY CHARGE ANYTHING?: Keep in mind, you can come do the Rerun for FREE. The only cost is for those who wish to take home some of the race swag, and we are actually under charging. Remember that the RMEC is a non-profit organization. Any proceeds collected from the Rerun go directly into the 2012 Medoc race budget, and also help us to make a contribution to the park.

WAIVER: This is 100% a "run at your own risk" event.  It will be chilly, hilly, leafy, hilly, and not supported.  It will not be a marked course.  Your safety is your responsibility.

OBX Tip #6

A very experienced marathoner and triathlete once said that runners should be able to carry on a conversation during long training runs. This may make some of you a bit nervous at first (trying to catch your breath), but you will get better at it, and will be more comfortable on my long runs and enjoying your time with my training partners.

The lesson learned can easily apply to you as you prepare for your race at the Outer Banks. It involves defying some restrictions that your mind might have placed on your body, and realizing that you are physically ready to handle what’s in store for you on November 13. Learn the three lessons here, and repeat them to yourself during the race if needed.

The mental battle is the toughest. We’ve all made it through tough decisions in our lives. Now it’s time to make the right decisions for your body by applying some mental strategies to your training and the race. You have been training too hard to let muddled thoughts break your focus. Whether 26.2 miles is a new challenge for you or you’ve completed the distance before, doubts somehow manage to creep in. Think positively as you train—you are laying the foundation for your race. Force unnecessary doubts out of your head. You will have more support on the streets of OBX than you’ve ever had on any training run. Spectators, volunteers, and other runners will be everywhere you look. If you don’t let your mind get in the way, those crowds will help push you to the finish line, as fast as your legs can go.

There are solutions to any problems that arise. You are not going where no man or woman has gone before. You will, without any doubt, experience challenges in the final weeks of your training and on race day. But there will be solutions to any issue you’ll face, both in the days ahead and along the marathon course. It’s normal to feel anxious about what might happen, but if you address problems now and work out the kinks as you train, your mind will be positive and clear on race day.

You’re as prepared as you’re going to be. You know how well you’ve trained and how long you’ve been working toward this goal. Your body can feel it, and now you just need to get your mind to believe it. As you head into your taper, keep reminding yourself that you’ll be prepared when you arrive at the starting line. Planning for things to go right is the healthiest way to get there.

OBX Tip #4

Sleep, rest, and fueling are the key components to a proper taper. After months of investing in training and building your body up, it’s important to preserve that effort by eating, sleeping, resting intelligently, and easing stress in the final weeks before the race.

Shelly Glover, exercise physiologist, says that now is the time to set a daily schedule and stick to it as much as possible. This includes setting consistent bed times, meal times, and run times. Sticking to a schedule will help ensure that you are at your best on race day.

Sleep and Alleviating Stress:

Sleep can often take a backseat to commitments of work, family, and entertainment, but running well in a marathon requires that you allow yourself enough time for your body to recover from the physical toll that training places on it.

The body releases its highest levels of Human Growth Hormone (hGH), which repairs the soft tissues that are broken down during exercise, during undisturbed sleep; this is vital in making sure your muscles are feeling good and in top shape on race day. Not sleeping enough before the race can also affect your mental focus, increasing anxiety and irritability—the last things that you want to be feeling before a long race.

“Sleeping is an underrated component in the life of many distance runners,” says multisport coach Scott Cohen. “Sleeping promotes recovery, and recovery allows for greater intensity and consistency in your speed/hill workouts and long runs. Getting an ample amount of sleep can prove quite challenging, but do whatever you can to get as much sleep as possible the week of the marathon.”

In fact, some experts say that endurance running requires making time for even more sleep than the recommended eight hours per night. While it may not be possible for many working runners, you should try to get eight to 12 hours of sleep each night before the race.

Glover says that sleeping can prove difficult for many runners during the taper. “To relax and improve quality of sleep [when you’re on a reduced running schedule], try a light stretch before going to bed,” she says. “Mentally, give yourself a brain rub down. Visualize fingers massaging the brain and kneading out the worries and tensions. Focus on your steady breathing. Acknowledge distracting thoughts, but let them drift away. This method is relaxing for sleep or calming for focus on marathon day.”

On the last night before the race, it's normal to have feelings of anxiety or stress that will make it hard to fall asleep. Don't worry about it. According to studies, one night of poor sleep (among many weeks of taking care of yourself), won’t have a significant effect on your performance.

Cohen says the key to the final weeks, in addition to sleep, is simply decreasing your stress level. “It’s imperative that you do your best to ‘put your stress on the shelf’ during marathon week,” says Cohen. “Instead, try and take in all the excitement and the positive energy that flows throughout our running community and our city! I promise you—your stress won’t disappear and you can always pick it up again at the conclusion of your marathon.”

Glover says it's key in the final weeks to “trust your taper,” and not get stressed out thinking that you are losing your edge. She also says it's important to keep thinking positively.

“The power of words isn't lost on anyone," she says. “Don’t continually talk about being nervous. You’ll work yourself into an unmanageable state and waste your energy. If you can at least pretend to be confident the real confidence often follows. Focus on the miles and races you’ve stored in the bank.”

Proper Eating

Another component in staying in top form during the final weeks is making sure to eat properly. Take extra care to eat properly in the weeks leading up to the race so that nutrition won't hold you back from peak performance on race day.

Cohen says there are no hard and fast rules in terms of eating, but that it's not the right time to skimp or skip your food intake. “Think of food as the optimum fuel for your aerobic engine,” he says. “In terms of using caution, never experiment with something new one to three nights before your race, and minimize any possibility of gastrointestinal distress or acid reflux by trying to avoid spicy fare the week leading up to the marathon.”

RUN RSVP: Saturday 11/5 @ Harris Teeter

Tomorrow should render perfect running conditions.   With OBX just a week away, it is the last "long" Saturday run before many will be running a half or full marathon.  By long, I mean shorter than you've been running since you're in your taper period.  But whether you have a fall race coming up or not, we'd love to see a huge group come out to run.  

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  13.4 Miles (Easy to Modify) 

Again we have a 7:00 am start time because heat is not a worry, and this will allow for more daylight.  Starting early is fine, but please try to be back at the Teeter by 7:00 am.  This continues to work well.  We'll use the same routes as last weekend (since the rain kept most of you away anyway). It is the "dead-end" route, which I really like.  Not because I like running to a dead-end, but because it keeps the group together.  As always, if you need fewer miles, just eliminate some of the dead-ends.

See you there!  PLEASE COMMENT IF YOU ARE RUNNING.

OBX Tip #3

If you are a fan of Shrek you know that Ogres have layers. . . like an onion. If the current race day forecast holds true you need to dress in layers. Most of you are experienced marathoners, but I still wanted to share a few tips on dressing for the OBX Marathon weekend.

The AccuWeather forecast has a Saturday night low of 49F and a Sunday high of 68F. If this forecast lasts, it might be the most ideal weather you could ask for (keep in mind this is still very early). It will be chilly at the start. In fact it could even dip down close to the upper 30s.

Bag Check: Remember, you should plan to check a bag at the start. You need to provide your own bag. I suggest using a sling pack bag. You all probably have these from past races. They are small, but hold enough for a bag check. Bag check lines can back up right before the race, so don't wait too long. Also, listen for announcements. These trucks often close up early so they can drive to the finish.

Here are some tips:

• Technical: No matter what you wear, make sure your bottom layer is technical fabric. No cotton on the bottom!
• Jackets: If you wear a wind jacket, you will sweat! Don't plan to keep it on the entire race. Layers of shirts are better.
• Wear gloves: I recommend the cheap kids gloves at Target. They look tiny, but are super stretchy. I think you can buy two pair for about two bucks. If they are not thick enough, put both pair on together. If you can't get gloves before you leave for DC, there will be lots of cheap throw-away options at the expo.
• Long Pants: If you plan to have on pants or tights, I strongly recommend testing that out on a run today or tomorrow. 26.2 miles is a long way to run in long pants. It will feel good at the start, but at mile 16 how will it feel? I am not saying don't do it, but do think ahead. Tights will likely be the better option over pants, because pants can introduce lots of potential chaffing.
• Trash Bags: Take a trash bag with a hole cut for the head. This is a great pre-race cover. It also keeps you dry, and holds in body heat.
• Dropping: Plan to drop layers in the first few miles (don't put everything in your bag-check). Don't bring your favorite shirt or hat if you can't part with it during the race.
• Band aides: Not really a clothing thing, but guys should remember band aides or body glide (not both) for their chest. Cold weather can make any potential chaffing become severe. I have seen men finish races with two lines of blood running down their shirts.
• Head and Ears: You lose the vast majority of your body heat through your head. Take an ear warmer or toboggan hat for pre-race and the early miles.
• Race Number: Think about where you pin you race number. I pin my number on the layer I plan to race in (not the other throw-away layer). You don't want to waste race time re-pinning your race number. Pinning it to your shorts is a common approach too, but remember three things: 1) is it comfortable when you run, 2) can you use the bathroom without having to unpin your number, and 3) will it annoy you making noise every step you take?

It is easy to think you are preparing for a sub freezing race based on my comments above. To be honest, preparing for 10F would be easier, because it is cold the entire time. We are trying to make certain we stay warm pre-race, but then comfortable during the race. This means layers (onion reference again).

Post Race:

• You will be sweaty after the race, and can quickly get cold.
• If you are checking you bag, put some warm dry clothes in the bag. This likely will include a hat and maybe some extra gloves just in case.
• If you are not checking a bag, be sure you can get to your hotel to change if needed.
• They will have the shiny space blankets at the finish. These will help, but they are not as good as a warm sweatshirt and a hat.