Running in the Heat.

Much like Runner's World magazine, the RMEC blog repeats itself overtime. Some topics are just seasonal topics and they come up every year. This is one of those topics. We know that we pick up more members and blog readers, so this is always worth repeating.

I have never posted this topic so early in the year, but I thought the timing was good.  I want to remind you all about the seriousness of running in the heat. It is critical to prepare and take the right precautions one hot days. Running in the heat without the proper preparation and hydration does not make you tough. . . it makes you stupid.

Three years ago Runner's World had a sad but interesting article about running in the heat. It was about Kelly Watt, a young runner about to attend William & Mary. He was running alone on a familiar route on. He did not show up for dinner that night. The police called his parents that evening with bad news that he had been found unconscious from a heat stroke. After what appeared to be three days of recovery in the hospital, Kelly's body finally shut down. Don't let this be you.

Please review these tips and remind others as well:

• Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough on a hot day.
• When possible don't run alone.
• Run early in the morning or later in the afternoon.
• Always let someone know when your are going out. Tell them your general route, and when you should be back. If your family is not home. Tell a neighbor, email a friend, or post on Facebook that you are going out. If something bad happens, you want someone to know where you were.
• Take an ID and consider carrying a cell phone. (I strongly recommend a RoadID)
• Pick shady routes. Running down West Mount for 10 miles is probably a bad choice on a hot day.
• Use your technical clothing. Tech fabrics will pull moisture off the body helping to keep you cool. A white running hat will also shade your face and protect your head.
• Hydrate heavily after a run.
• Last but most important. . . listen to your body. It is sometimes smarter than your head.

You never expect the worst, but you should always plan for it. Think of it like "athletic insurance." You don't want to have a problem and think "I wish I had. . ."

Finally, if you are a founding member of the RMEC, or if you have been running all your life. . . don't be cocky. Heat affects us all. Kelly Watt was a scholarship runner, and more talented than anyone in our group. You may be better equipped to handle the heat than a new runner, but you are not immune to it. Be safe.

RUN RSVP: Saturday 4/28 @ Teeter

What a fantastic week for running.  The temperatures have been perfect.  The group run Saturday is scheduled for 6:30 am.  If you plan to start early or run from home, please be back at the Teeter to join the group. 

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: TBD
• Weather: Forecast
• Routes:  7 miles - 11 miles

I can not put out fluids this weekend, so please comment now if you can help.  Also, I am posting this early, becuase I am looking for anyone who is willing to take the RMEC racing shirts to the group run to pass out.  I still have the majority of the shirts with me, and want to get rid of them so you can all start racing in them!

You all have two days to RSVP to this post.  Please take a minute to comment if you are coming.

Racing Tops Are In!

The RMEC racing tops will be picked up this afternoon.  I will have them at the group run tomorrow, and will keep bringing them when I come out.  You can also email me at runrmec [at] yahoo [dot] com to work out a pick up.  I really don't want to hold on to these shirts.

• Alane Floyd Women's Tank L $10
• Amber Shingleton Women's Tank L $10
• Anna Scott Wingfield Women's Tank XS $10
• Anthony Lucas Men's Singlet M $10
• Arthur Bennet Men's Singlet L $10
• Ashley Bass Men's Singlet M $10
• Brad Kerr Men's Singlet L $10
• Brandie Ghiloni Women's Tank L $10
• Braxton T Men's Singlet M $10
• Brian Lankford Men's Singlet M $10
• Brian Lankford Men's Singlet M $10
• Caroline Forrester Women's Tank S $10
• Carolyn Beam Women's Tank M $10
• Carrie Crossen Women's Tank S $10
• Cliff Amos Men's Short Sleeve L $12
• Deana Guido Women's Tank M $10
• Dennis Crossen Men's Singlet L $10
• Eric Ghiloni Men's Singlet L $10
• Eric Pate Men's Singlet L $10
• Frank Lilley Men's Short Sleeve XL $12
• Henry Forrester Women's Tank XS $10
• Jeannette Batchelor Women's Tank M $10
• Jeannie Kerr Women's Tank L $10
• Jeff Miller Men's Singlet L $10
• John Batchelor Men's Singlet M $10
• Jon Shingleton Men's Short Sleeve L $12
• Jon Shingleton Men's Singlet L $10
• Jordan Carter Women's Tank M $10
• Kevin Boudreau Men's Short Sleeve L $12
• Kinnie Pruden Women's Tank L $10
• Larry McKeel Men's Sleeveless M $11
• Leana Moyer Women's Tank M $10
• Leigh Ann Wingfield Women's Tank M $10
• Levi Moore Men's Singlet L $10
• Liz Lord Women's Tank M $10
• Margaret Bentley Women's Tank M $10
• Michael Forrester Men's Singlet L $10
• Michael Shear Men's Singlet M $10
• Misty Schmitt Women's Tank L $10
• Nelson Men's Singlet M $10
• Patti Miller Women's Tank M $10
• Ralph Willey Men's Singlet L $10
• Ralph Willey Men's Sleeveless L $11
• Reilly Kerr Women's Tank S $10
• Ron Fleming Men's Short Sleeve L $12
• Ron Fleming Men's Singlet M $10
• Ryan Bullard Men's Singlet M $10
• Scott Wingfield Men's Short Sleeve XL $12
• Scott Wingfield Men's Sleeveless XL $11
• Ted Lord Men's Short Sleeve L $12
• Tom Moyer Men's Short Sleeve L $12
• Tracy Proctor Women's Tank M $10
• Ursula Forrester Women's Tank M $10
• Ursula Forrester Women's Tank M $10
• William Lucas Men's Short Sleeve L $12
• William Lucas Men's Singlet M $10
• -Extra Men's Short Sleeve L $12
• -Extra Women's Tank M $10
• -Extra Women's Tank S $10
• -Extra Women's Tank S $10
• -Extra Women's Tank S $10
• -Extra Women's Tank S $10

There are still seven extra shirts ordered.  If you want one of these please post a comment.  Bolded shirts have been delivered.  Marked off means you paid.  Even if you pay me in person and pick up your shirt, EVERYONE PLEASE EMAIL ME ONCE YOU DO.  With 60+ shirts I will forget.

RUN RSVP: Saturday 4/14 @ Teeter

Happy Friday the 13th everyone.  Hope everyone is enjoying this perfect running weather.  I know we have five people running at Boston, and several others racing in the Gallberry Stampede, so it might be a small crowd in the morning. . . but don't let that keep you away!  We will start the run at 6:30 am.  Some of us are starting at 6:00, but will be back by 6:30 to meet the group. 

• Where: Saturday, 6:30 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  7 miles - 11 miles

Because I am starting early, I would love some help with fluids if possible.  If not, I will have them out there.  Please, please, please, please, please comment if you are coming so we can put out the right amount.  See you on the roads!

"Real Superheros Wear Shiny Silver Capes"

I found this video through Marathon Guide, and I though it was too good not to share. It is a series of Adidas commercials related to the Boston Marathon (which by the way is this Monday). Only someone who has done a marathon or wants to do a marathon could truly appreciate the photos, videos, and quotes.

The video is a bit slow to load, so you may want to pause it while it downloads some of it before trying to watch it. It is only about four minutes, but worth the time.



GOOD LUCK RMEC BOSTON RUNNERS: John, Ron, Patti, Kinnie, Dave, and Tracy!

RUN RSVP: Saturday 03/31 at Teeter

Several RMEC members are racing this weekend at the Kinston 8000 and the Movin for Community Outreach 5k in Tarboro.  I have not done the Kinston race, buy know it has been going for seven years.  The Tarboro race is a great event with strong involvement from the community.  With either race you will not be disappointed.  For those racing, please consider commenting so other will know.

For those not racing, we will still have our regular group run.  The official start time is 7:00, but myself and others going long will start at 6:30.  We will be back at the Teeter for the official start.

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  4 miles - 9 Miles - 14 Miles

As always, review the routes.  I reused last weeks routes because we were rained out.  These are in the "Outback direction" to mix it up a bit.  All routes are easy to adjust for your needs.

Because I am starting early, I would like for someone else to do the fluids if possible.  Please comment if you can do this.  Even if you are running early, please comment and try to be back at the Teeter by 7:00 to join the group.

Good luck to Amber this weekend at Umstead!  Can't wait to hear a race report.

PLEASE COMMENT IF YOU ARE RUNNING OR RACING.  KEEP THE BLOG ACTIVE

RUN RSVP: Saturday 3/24

No major races this weekend for the RMEC.  Hoping to see a big crowd for the group run.  Please spread the word and invite others to come out and run with you.

• Where: Saturday, 7:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes:  4 miles - 9 Miles - 14 Miles

As always, review the routes.  I chose something that went in the "Outback direction" to mix it up a bit.  All routes are easy to adjust for your needs.

We aer having big crowds at our runs which is great, but we really want to hear from you if you are coming so we can plan better.  If you can do fluids, please comment.  See you all on the roads!

Even if you are running early, please comment and try to be back at the Teeter by 7:00 to join the group.