Rocking the Beach!

What a great weekend at the beach. The RMEC crew got lucky, and the weather hit just right for our run on Sunday morning. Cooler temperatures and a nice breeze made it the perfect day for a race.

There were several half marathon "virgins" in our group. Derek may have been running his first half, but you would never be able to tell by his 1:41:18 finishing time. Derek was so pleased that he has now decided to sign up for the Richmond training team as well! Steve and Tampa also ran their first race. Despite a nagging calf injury Steve was able to run an impressive 2:22:55. Not long after Steve finished, Tampa crossed the line in 2:41:24. Anne ran the race with Elaine and Misty and came in at 2:22:34. Anne is now also considering running Richmond this fall.

Tracy H. ran the entire race with her sister Mandy. This was Mandy's first half. It got tough around mile eight, but Tracy motivated Mandy to the finish. A tear-filled hug between the two impressed the race committee, because they ended up on the jumbotron in the post race slide show. Mandy and Tracy both finished just over 2:47. Great job guys!

Scott was back for his second try at the RnR Half. This year he shaved nine minutes off of his 2006 time, finishing in 1:47:24. As mentioned earlier, Misty and Elaine started together, and finished just minutes apart. Elaine ran a 2:22:51 and Misty ran a 2:25:26. Tim had a strong start but a tough finish. A few weeks of business travels cut into his training, but he still managed to break the two hour mark with a time of 1:58:22.

Several other runners from around Rocky Mount also ran the race. Some notable names are Christy and Abraham Cox running an impressive 1:54:17 together. Mike and Angela Barnhill also ran, with Mike running a 2:20:17, and Angela running a strong 1:55:51. Below are all of the names from our group, and around the area.

Congratulations to everyone! I will upload some photos shortly.

Name	City	ChipTime	Overall	SexPl	DivPl
Angela Barnhill	Rocky Mount	1:55:51	3327	901	107
Michael Barnhill	Rocky Mount	2:20:17	9056	5066	780
Steve Cooper	Nashville	2:22:55	9633	5293	817
Tampa Cooper	Nashville	2:41:24	12699	6340	769
Abraham Cox	Rocky Mount	1:54:17	2976	2198	352
Christy Cox	Rocky Mount	1:54:17	2974	778	139
Michael Forrester	Rocky Mount	1:37:42	677	589	92
Crystal Harris	Wilson	2:41:46	12737	6371	1541
Tracy Hicks	Rocky Mount	2:47:03	13323	6776	1093
Kali Hillis	Wilson	2:41:47	12738	6372	1542
Rachel Hines	Spring Hope	2:13:35	7560	3071	511
Derek Hurdle	Rocky Mount	1:41:18	1003	851	114
Mandy Moore	Mechanicsville	2:47:04	13328	6780	1209
Misty Schmitt	Rocky Mount	2:25:26	10135	4642	159
Tim Shea	Rocky Mount	1:58:22	3898	2762	398
Caitlin Thuerk	Wilson	2:27:30	10528	4898	780
Michael Votava	Rocky Mount	2:01:41	4665	3166	634
Elaine Weisner	Rocky Mount	2:22:51	9622	4331	314
Anne Wagoner	Richmond	2:22:34	9567	4302	1065
Scott Wingfield	Nashville	1:47:24	1765	1413	268

Run for 32

Most of you know that I ran as part of the "Run for 32" team in the Rock 'n' Roll Half Marathon this weekend. It was a unique experience that I wanted to share. So here is my recap of the event from a Hokie perspective.

First and foremost, hats off to Joel Kelly for outstanding organization, and amazing passion for what he pulled off. The Run for 32 team was one of the most prevalent charity groups in the race. I felt like I saw as many maroon Run for 32 shirts as I saw purple Team in Training (TNT) shirts. It is not easy to match the most successful charity group in all of road racing. The spirit of Virginia Tech was strong before, during, and after the race.

Our family went to the football game on Saturday. Before kickoff, we visited the memorial for the first time. It was tougher than I thought it would be to walk past 32 stones etched with the names of those who we lost. The game was also an emotional event for everyone there. We left with two minutes to go in the game and flew out of Blacksburg trying to beat the traffic. Even leaving early, we did not get to our hotel until after 9:30 pm the night before the race, with two kids still to put in bed. Thankfully Scott was able to pick up my race packet which saved me time and frustration.

Knowing I had to be up at 4:00 a.m., I had a bad night of sleep and had low expectations for the race. I was not able to start with the main Run for 32 group, but proudly wore my race shirt, and had a name pinned to my shirt that I was running for. I tried to start slow, take things easy, and enjoy the bands and the crowds. I received lots of cheers from fellow Hokies, and just the general population. It made me feel great.

At mile three I joined up with another Team Member, Glenn. Glenn is a Marlyland Terp, but felt the desire to run for our cause. We talked football and ran together for about the next five miles. At this point in the race you are one block away from the finish, but you now run 2+ miles AWAY from it before turning on the boardwalk and running back to the finish. In the past two years I have crashed at this part of the course. It is mentally very tough to know that every step you take away from the finish line, you will need to run again just one block away. The last two miles are without any shade, and when the temperatures are the warmest as well.

This year, something was different. I knew I was NOT going to fail. I knew I was going to break through any walls that got in my way. When I felt tired, I pounded the Run for 32 printed on my shirt. That gave me strength. I would put my hand on the Brian Roy Bluhm name pinned to my shirt and remind myself what and who I was running for. I thanked God for me being able to run the race. I pushed through the tiredness and pain, because I knew I was lucky just to be able to run.

My fastest two miles were my last two. I spent those miles pointing at my shirt for the fans to see. Encouraging cheers from the crowd, and holding my arms up high as I crossed the finish line. I ended up running a PR by more than two minutes, and knocked over 12 minutes over last years Rock n' Roll time. I honestly believe I would not have been able to do either without the strength of Brian Roy Bluhm and the Run for 32 to push me through.

Everyday you wake up friends, remind yourself how lucky we all are to be alive. It has become too easy to say for us all, but we must truly never forget those we lost of April 16, 2007.

• Ross Abdallah Alameddine
• Christopher James Bishop
• Brian Roy Bluhm
• Ryan Christopher Clark
• Austin Michelle Cloyd
• Jocelyne Couture-Nowak
• Dr. Kevin P. Granata
• Matthew Gregory Gwaltney
• Caitlin Millar Hammaren
• Jeremy Michael Herbstritt
• Rachael Elizabeth Hill
• Emily Jane Hilscher
• Jarrett Lee Lane
• Matthew Joseph La Porte
• Henry J. Lee
• Dr. Liviu Librescu
• Dr. G. V. Loganathan
• Partahi M. H. Lumbantoruan
• Lauren Ashley McCain
• Daniel Patrick O'Neil
• Juan Ramon Ortiz-Ortiz
• Minal Hiralal Panchal
• Daniel Alejandro Perez
• Erin Nicole Peterson
• Michael Steven Pohle, Jr.
• Julia Kathleen Pryde
• Mary Karen Read
• Reema Joseph Samaha
• Waleed Mohamed Shaalan
• Leslie Geraldine Sherman
• Maxine Shelly Turner
• Nicole Regina White

Week of 9/4 to 9/9

Good morning.

I am planning to ride from work Tuesday through Friday this week. I usually leave around 11:30 AM and will ride for 50 minutes to 1:15. If you have time and want to join me, let me know. There is parking at Kamlar and there is easy access to routes both North and South.

Saturday, September 8 : Still planning to ride about 42 miles at a 16 to 17 mph average pace. At the moment, there are at least 5 that have said they are planning to join in. We will meet at Harris Teeter and leave the parking lot at 7:30 AM. Here is the route I am thinking of : It gives plenty of opportunities for people to extend or curb the length of the ride.

Start	Harris Teeter Parking Lot 7:30AM
	Turn L at NC-1770/Sunset Ave	0.05 miles
	Turn R at N Old Carriage Rd	2.56 miles
	Turn L at NC-43/Red Oak Blvd	7.03 miles
	Sharp L at Red Rd	10.5 miles
	Turn R at Grover Rd	11.27 miles
	Turn L at W Hilliardson Rd	13.84 miles
	Turn R at Taylors Store Rd	15.21 miles
	Turn L at Pullen Pasture Rd	18.1 miles
	Turn L at Red Bud Rd	20.25 miles
	Turn R at Taylors Gin Rd	23.11 miles
	Turn L at NC-58	26.24 miles
	Turn L at W Castalia Rd	26.55 miles
	Turn R at NC-43/Red Oak Blvd	33.76 miles
	Turn R at N Halifax Rd	37.45 miles
	Turn L at Greystone Dr	40.12 miles
	Turn R at Ashcroft Ct	40.54 miles
	Turn R at Stoneybrook Rd	40.62 miles
	Turn L at Candlewood Rd	40.77 miles
	Turn L at Sunset Ave	41.76 miles
	Turn R at Westridge Cir Dr	42.04 miles
	Stop at Harris Teeter	42.08 miles

Sunday morning : I would like to do a reservoir loop from the Dentist office.

Due to the Duke Triathlon, I am in more of a taper mode, so I am not planning to ride very hard for any of these rides.

RUN RSVP: Saturday 09/01

Very few people are in town this weekend, as many are vacationing, and even more are running the RnR Half. That being said, I am still posting an RSVP to see if any RMEC members plan to run Saturday morning. For those doing Richmond this is a race weekend. I posted the proposed Tar River Half Marathon course below. This is not an exact 13 miles, and it may not have all of the written directions (look under Notes, not in the comment section). However, if people were interested in a 13 mile route, this is a good one. It starts where Taylor Drive and River Drive meet. There are plenty of HT routes that could be used as well.

Run Details:

• Day: Saturday @ 6:30 a.m.
• Where: Sunset Park (unless others have a recommendation)
• Distance: 13 miles
• Supported: No - unless someone wants to pick up the cooler from me
• Weather: Forecast

This is one of those rare weekends when Ryan, Tracy, and myself are all gone. If someone wants the cooler, I can give you what you need to set up fluids. I made a suggestion above on the route, but welcome any other ideas if there is enough to run.

If you did not race last weekend, try to make this 13 mile route a nice tempo pace. Push a little harder to see how you do. Good luck!

Patrick Henry Half Video

This is a link to a video of the Patrick Henry Half Marathon that Tom and Arthur just ran. Thought it might help get you excited for your race this weekend. Looks like the Sports Backers and volunteers really came through for this new event. Imaging this race times 20 and that is what the Rock and Roll will be like.

The RMEC is Ready to R-O-C-K!

This coming weekend many of you finally get to test out all of this training we have been doing. Racing is an important part of your training. It is a good way to see how you are progressing. It is also a reward for all of your hard work. So lets talk a minute about the race. For some of you, this is your first real race. For others this may be your first race of this size (RnR is a big event). And to some of you, this is old hat. Here is my advice. Anyone else feel free to add on.

• Relax - Without question you will get nervous and excited about the race. You will probably have a hard time falling asleep, and will have dreams about showing up at the race without your shoes (or even worse your shorts). You laugh now, but don't be surprised if you look at your alarm clock 50 times on Saturday night. That is all normal and we all do it!
• Prepare - Before you go to bed, have everything ready. Have your chip on your shoes. Have you number on your shirt. Have you body glide, your band aids, you socks, whatever you need in one place. This will help you sleep a little better (just a little).
• Eat and Drink - You want to start the race well hydrated, but don't drink so much you are floating. Ideally you should have light to clear urine before the race. If you can stop drinking 45 minutes before the start you will be in good shape, because you can empty most of your bladder and be okay for the race. Regarding food, stick with what works. If a bagel and peanut butter has worked so far,keep it going. Don't try anything new.
• Port-o-pots - It can take 20+ minutes to get to the front of the bathroom line. We all know what it is like before a long run, and our bodies are not always on the same time schedule we would like them to be on, so don't be surprised if you leave the port-o-pot, and get right back in line.
• Pre Race Meeting - The start is a madhouse. If our group wants to try to meet before the race, I recommend meeting at the first UPS truck. There will be about 50 of them lined up. If you are facing the back of the trucks go to the one on the far left. If people wear their RMEC shirts we will be easy to spot.
• Bag Check - You will be given a bag to check your extra gear at the expo. Your race number will have a piece to tear off with a hole in it. Take the zip ties (provided in your bag at the expo), and hook that little number to your bag once you cinch it tight. Be sure you have everything in the bag before cinching it! The UPS trucks will have signs on the back, so you know where to take your bag. Don't be late! The trucks need to leave early so they can drive to the finish before the roads are covered with runners.
• Race Hydration - Be sure to drink during the race. Accelarade will be given out on the course. This will replenish your electrolytes, carbs, and sodium. Those are key to having a good race. You don't need to pound gallons of fluids, but you also should not skip a stop if you can avoid it. This race is full of excited fans. They frequently will offer their own "perks" to runners. I would be careful of taking anything not offered at the official tables. When you do get to the official tables, you don't have to hit the first table. They are normally at least 40 feet long, so feel free to grab a cup at the end.
• Take It All In - This is a fun event. It has a great expo, a fun race course, lots of bands, and great spectators. True, this is a race, but have fun. Look around during the race. Say thank you to the volunteers. Clap for the bands. The more you give, the more you receive back. When you finish, have a beer, dip your foot in the ocean, and cheer for the other RMEC runners.

Now for some tips and words of caution to those training for a marathon.

• Learn from the race - How do I put my race number on? How do I hook this chip to my shoe? Why are the bathroom lines so long? What is a corral? These are all things you will need to figure out this coming Sunday. Remember, this race is just a step along the way to your goal. . . a MARATHON.
• Think about your pace - It will be very tempting to run this race "all out" and shoot for a new PR. If you do this, remember your body will need to recover after the race. You also increase your chance for injury anytime you run hard. I am not telling you to hold back if you are ready to race, but I want to again remind you the your goal is a MARATHON.
• Remember how you feel - Did I drink too much? Did I go out to fast and get tired? Did my stomach have problems from breakfast? Did I pick a bad pair of shorts to race in? Remember this is a race, but also still part of your training. What you learn in this race will better prepare you for your MARATHON.

Here is who I think is running. Let me know if I have missed anyone:

• Scott W
• Patti M
• Tracy H
• Mandy
• Steve C
• Tampa C
• Misty S
• Elaine W
• Anne W
• Michael F
• Derek C
• Tim S
• Jenni G

If you need to print out your confirmation card, they are now available on the Rock 'n' Roll website. They should be in your race packet as well. Feel free to post questions and advice here. Good luck!

The Battle at Tar River

I stumbled on to this today while looking for information on a Tri. Apparently there is a Mountain Bike event in Rocky Mount this weekend! Registration starts at 9:00 am. Riders Meeting is a 10:00 am, and the race starts at 10:30 am. The entry fee is only $10 for a beginner, and $20 for everyone else.

Here are some links about the event:

• Details
• NC Bike Trails
• Endurance Magazine

Sounds like the course will be very technical. If you can't ride it, you may enjoy taking the family out to watch. If we want events like this to keep coming to Rocky Mount, we need to show that we can support them.