New Race Options

There are a few race options that I wanted to make people aware of. Both of these races have RMEC members running.

07/21 Historic Beaufort Road Race - This race is billed as "Hot, flat, and fast". Join over 700 runners in the 28th annual running of this race. There is a 5k, 10k and kids race. Tracy Proctor has run this event in the past, and will run again this year. She would love to have some join her if anyone is interested. This event could be used instead of the Monday night 5k race.

07/28 Running of the Bulls 10k - This race is located in Fayetteville, across from the Festival Park. This is the 5th year of the event, and I promise there will be no actual bulls. Patti Miller is running this race, and wold love to have some company. She plans to leave early Saturday morning, and return after the race.

Duke Tri Cookout Date is set!

July 28th is the best weekend for the Duke Tri Cookout, so mark your calendars, and keep that afternoon/evening open. More details will be coming soon on the menu, time, and what you can bring to help. Remember, this is a chance to for the Duke Tri athletes to meet the teams, so we can cheer each other on during the event. If anyone else is interested in doing the Tri, let me know.

For those not doing the Tri, there is already plans underway for another RMEC cookout this summer. Details will be on the blog in the future.

Rocky Mount Monday 5k Series

I am excited to announce the Rocky Mount 5k Series! EVERYONE is welcome to join us! For those training for Richmond, you will notice on Monday July 9th, 16th, and 23rd your schedule calls for a 5k race. In Richmond, the Road Runners have a series of "Cul-de-sac" races that they host in the evenings. It is pretty obvious that no one is driving to Richmond for a 20 minute club race. So. . . we will create our own 5k series instead! Here is the deal:

The Races:
Race #1

• Date: July 9th @ 7:00 p.m.
• Start: Chase of Champions Start
• Route: http://www.mapmyrun.com/run/united-states/nc/rocky-mount/330519268
• Description: This is the Chase of Champions 5k course. It is an out-and-back that includes a loop around City Lake

Race #2

• Date: July 16th @ 7:00 p.m.
• Start: City Lake
• Route: http://www.mapmyrun.com/run/united-states/nc/rocky-mount/534849511
• Description: This uses many of the roads from the second half of the Chase 10k. Quite shady streets.

Race #3

• Date: July 23rd @ 7:00 p.m.
• Start: Chase of Champions Start
• Route: http://www.mapmyrun.com/run/united-states/nc/rocky-mount/330519268
• Description: This is the Chase of Champions 5k course. Same as Race #1

The Details: These three events will essentially be a fast group run on a 3.1 mile route. Roads will not be closed to traffic. There will be no race numbers. There will be no course signs. There will be no water stops. In case you cannot tell, this will be as "no frills" as you can get. All people who choose to run, will be running at their own risk, and will acknowledge that they understand the risks of running with traffic. I will have a simple waiver created like a did for the unofficial Chase. Before and after the race I will have PowerAde and cups. If anyone wants to bring post-race snacks they are welcome to do so.

The Goal: #1 Simulate racing - drinking pre-race. getting a little nervous. lining up on starting line. checking your watch. etc. #2 Checking you progress - Is race 3 better than race 1? Are you feeling stronger? #3 Socializing - gives you a chance to get to know your teammates.

Awards: I may try to come up with a few prizes, but considering the race cost is zero, and the budget is also zero, most likely you will get a pat on the back, and bragging rights on the blog. If anyone has a suggestion for awards let me know. I will recognize the following:

• Race #1: First Male and Female
• Race #2: Most Improved Male and Female; First Male and Female
• Race #3: Most Improved Male and Female; First Male and Female

Signing Up: Just like the weekend runs, I will post a RUN RSVP on the blog for people to reply to. Everyone is welcome to join us for the run, even if you don't reply on the blog. It is helpful for me to know who is coming, so I can mix up enough to drink, and know when to start the race. If you are the fastest or the slowest person in Rocky Mount, you are welcome to join us. Don't stay away just because "you might be last". Who cares! The fact that you are on the roads running is all that matters! Come out and join us.

RUN RSVP: 06/30

We are back starting at the Teeter this week. For those who normally run with the group, this route is familiar. I will have Powerade at the train tracks (normal spot). We will pass that location twice.

Run Details:

• Day: Saturday
• Time: 7:00 a.m.
• Where: Harris Teeter
• Distance: Novice = 6 miles; Intermediate = 9 miles
• Routes: 6 miles; 9 miles (NEW! Directions updated)
• Supported: Yes - One fluid stop that you pass twice
• Weather: Forecast

Hope to see a big crowd on Saturday. If you are training for Richmond or just want to join us for a run. . . everyone is welcome to join us. Be sure to review the maps in advance of the run, and print directions (once updated) if you need them.

Beat the Heat

The following is from Jeff Galloway. This is very important information to consider. As the heat rises you simply must adjust your expectations. This not only applies to racing, but also to training. You cannot run your favorite training route on two different days and expect the same results when one day is 20 degrees hotter.

The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can't run as fast on a 75 degree day as on a 45 degree one. High humidity is also a major problem. It's like a wet blanket; it doesn't allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you'll hit "the wall" sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes...

• 55-60 degrees - 1% - 8:05
• 60-65 degrees - 3% - 8:15
• 65-70 degrees - 5% - 8:25
• 70-75 degrees - 7% - 8:35
• 75-80 degrees - 12% - 8:58
• 80-85 degrees - 20% - 9:35
• Above 85 degrees - Forget it... run for fun

* Note: This chart is based upon Jeff Golloway's own experience in the heat and talking to other runners. It has no scientific verification.

Ride Schedule June 25 to June 30

First of all, congratulations to Ursula and Tracy on their first 1/2 century rides. They rode the 56 mile Duke Tri course yesterday without a problem. Neither had ridden a distance of more than 20 miles previously and those were on mostly flat courses. Yesterday's ride was on a course that has approximately 5000 feet of climbing and 5000 feet of descending.

Rides this week:

• Morning rides: Tuesday through Friday 5:45 from Belton and Schrimper
• Evening Rides: TBA - if I see anyone on the cycling site announce anything, I will post it.

I will be out of town June 30 to July 8. Please monitor the Rocky Mount Road Cyclist site for anyone planning to ride that week. It is a holiday week, so I am uncertain as to who will be riding when. - Eric

Saturday Pictures

Great run this Saturday guys. Glad to see so many people out on the roads. Thanks to Ursula and the kids for taking pictures and serving up Powerade. I hope to see even more out next week. Enjoy the photos. You can click on them to see a larger version.

Note: Pictures may be blocked by some firewalls