It is not often I use one blog post to give updates on a 5k and a Marathon, but as I said below, I am playing catch up. As a reminder to all of the RMEC. I welcome anyone who wants to write a personal race report or would like to write a results update for a race.
Grandma's Marathon: This race is an old stand by for Tracy Proctor. Kind of like Russ running the Indianapolis Mini Marathon, Tracy heads back home to Duluth, MN every year to take on Grandma's Marathon. It is one of the last chances to run a marathon without the raw summer heat. This year Grandma once again proved to be tough (not like the sweet Grandma's we are all used to).
Tracy had a strong start htting the half in 1:55. The second half is a more challenging course which includes the infamous "Lemon Drop Hill". Her overall time was a solid 4:13:02. This was good enough for 630th place out of 2,147 females, and well below the average finishing time of 4:26 for all (men and women) runners. Great job Tracy!
If you want to travel in your marathon running, I strongly recommend Grandma's. It is a great race, and is consistantly rated as one of the best by runners.
Flat Out 5k: Much closer to home is Greenville's Flat Out 5k. This popular race draws nearly 200 runners each year. In 2010, Brian Lankford clocked a 18:42 time. His 6:01 pace was good enough for 3rd overall. The 47 year old Brian was only beaten by a 23 and 24 year old. He also managed to outkick a 16 year old who took 4th. Way to win one for the "seasoned runners" Brian!
Tom "Mr. 5k" Thurman ran an impressive 26:30 in the race as well. This time placed him 54th overall and 4th in the 60-65 age group. Arthur Bennet was close behind with a 28:47. For complete results, visit ECRun. Great job guys!
Be sure to let us know when you are racing. I try to find them, but know I can't see them all.
Wednesday, June 30, 2010
Tuesday, June 29, 2010
Boogie Race Results
WAAAAY behind on Blog updates, so I will try to catch up quickly. I will start where I left off. . .
The RMEC sent four runners out to Ellerbe, NC to compete in the Boogie Marathon. This race is full of heat, humidity, and hills. It also starts in the late afternoon, and finishes in the dark. . . what could be more fun!
Ron Fleming finished 22nd overall with a 4:51. Jon Shingleton and Amber Poole were next from the RMEC finishing in 6:45, and 6:46 respectively. Frank was nipping at their heals with a 6:47. At first glance these may seem like bad times, but until you have experienced Boogie, it is difficult to gauge the challenge that the course and weather brings.
To add insult to injury, Amber nearly quit around mile 18, when her legs had turned blood red from what she thought at the time was a heat rash. Fighting through the pain, she never gave up, and can proudly claim another victory over the marathon. Check out her blog for more on the mysterious "rash"
The RMEC sent four runners out to Ellerbe, NC to compete in the Boogie Marathon. This race is full of heat, humidity, and hills. It also starts in the late afternoon, and finishes in the dark. . . what could be more fun!
Ron Fleming finished 22nd overall with a 4:51. Jon Shingleton and Amber Poole were next from the RMEC finishing in 6:45, and 6:46 respectively. Frank was nipping at their heals with a 6:47. At first glance these may seem like bad times, but until you have experienced Boogie, it is difficult to gauge the challenge that the course and weather brings.
To add insult to injury, Amber nearly quit around mile 18, when her legs had turned blood red from what she thought at the time was a heat rash. Fighting through the pain, she never gave up, and can proudly claim another victory over the marathon. Check out her blog for more on the mysterious "rash"
Next Up. . . Grandma's Marathon
Coming Soon. . . KIT Triathlon, Flat Out 5k, and our new Ironman!
Friday, June 25, 2010
RUN RSVP: Saturday 06/26
I am using the same two route options from last week. I will be looking over the marathon training plans next week, and start to plan the Saturday long runs so we can ensure we are ramping up the miles as needed. For now, the Saturday runs are still about maintaining your endurance. Run Details:
- Where: Saturday, 6:00 am @ Harris Teeter (NEW TIME)
- Supported: TBD
- Weather: Forecast
- Routes: 5k; 10 Miles
We are starting earlier now. With the sun up so early, we really need to take advantage of the cooler temperatures. It will make a big difference as we move further into July and August.
I am volunteering at the Kid's in Training Tri tomorrow morning, so I will not be at the run. It is critical that you stay well hydrated in this heat, so please bring your own fluids. If anyone can put fluids at the tracks, post a comment. Save your receipt and we will reimburse you. Don't forget to arrive hydrated!
After your run, please come out to the Tri and volunteer or just cheer on the kids! It is only 10 minutes from the Teeter! You can sign up as a volunteer using the link above. They always need volunteers to ensure a safe race for the kids. This is a non-profit group, so volunteers are essential to their success.
Wednesday, June 23, 2010
Fall Racing
It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters. ~Bear Bryant.
Some food for thought to the RMEC members who are taking on new challenges this fall. If you are running a half marathon or full marathon this fall, the time to prepare is now!
I know we seem to ask this all of the time, but what big races are you preparing for this fall? We know there are groups running Steamtown, New River 50k, Richmond, and OBX. . . just not sure who is doing what. POST A COMMENT.
Monday, June 21, 2010
Our Time Has Come!
Over the past several years, the RMEC has talked about putting together some relay teams for various races. Each time we have always fallen short on getting enough interest. I think this is the year to pull it off.
DATE: The 2010 Blue Ridge Relay has been pushed back on week (September 17 & 18). This is great news for the RMEC, because now it does not overlap with the Golf Club at Rocky Mount 5k & 10k. This is the only year they will move it, so it is our best chance to put together some teams.
DISTANCE: The total relay distance is 208 miles. This distance is broken down into 36 segments that range in distance from 2-10 miles. You must stay in order, but take turns running and leg.
TEAMS: Teams must have 4-12 runners. If you have six or fewer runners, you are considered an Ultra team.
FEES: The entry fee is $900 per team, or $450 per Ultra Team. Assuming a full team, it is $75 per person. This is about the price of a marathon entry fee.
REGISTRATION: The deadline for registration is August 17, but with a 120 team limit, it will likely sell out early. Team Captains can register online. Once they receive the check you will get access to the database where you can update your team and runner information. In other words, you don't need to have your team finalized right now. You can make changes for free up until August 17.
VOLUNTEERS: Relay Officials are required at 37 exchange sites. In order to maximize the safety and efficiency of the Relay every team is responsible for providing two volunteers, or paying a $20.00/runner Volunteer Fee.
DIFFICULTY: This is hard. You will be running challenging hills through the Blue Ridge Mountains. It is all on roads, but the hills will be tough. It is a full weekend traveling in a van with less than perfect sleep. This does NOT mean you must be fast or an experienced Ultra runner to be on a team. You just need to be willing to do your part, and to have fun. Remember, you will never run more than 10 miles at a time. In fact the average leg is under six miles.
I have already started to assemble an Ultra team for the race. With 60+ RMEC members we easily have enough runners to build multiple teams. Everyone who has ever completed a relay talk about it as one of the best experiences of their running lives. I 100% guarantee I will be there on race day. I would love to see another RMEC team at the finish line!
Please post comments if you even have just a tiny bit of interest. If everyone waits to see who comments, this blog post might die a quick death. So post a comment and lets get the ball moving!
DATE: The 2010 Blue Ridge Relay has been pushed back on week (September 17 & 18). This is great news for the RMEC, because now it does not overlap with the Golf Club at Rocky Mount 5k & 10k. This is the only year they will move it, so it is our best chance to put together some teams. DISTANCE: The total relay distance is 208 miles. This distance is broken down into 36 segments that range in distance from 2-10 miles. You must stay in order, but take turns running and leg.
TEAMS: Teams must have 4-12 runners. If you have six or fewer runners, you are considered an Ultra team.
FEES: The entry fee is $900 per team, or $450 per Ultra Team. Assuming a full team, it is $75 per person. This is about the price of a marathon entry fee.
REGISTRATION: The deadline for registration is August 17, but with a 120 team limit, it will likely sell out early. Team Captains can register online. Once they receive the check you will get access to the database where you can update your team and runner information. In other words, you don't need to have your team finalized right now. You can make changes for free up until August 17.
VOLUNTEERS: Relay Officials are required at 37 exchange sites. In order to maximize the safety and efficiency of the Relay every team is responsible for providing two volunteers, or paying a $20.00/runner Volunteer Fee.
DIFFICULTY: This is hard. You will be running challenging hills through the Blue Ridge Mountains. It is all on roads, but the hills will be tough. It is a full weekend traveling in a van with less than perfect sleep. This does NOT mean you must be fast or an experienced Ultra runner to be on a team. You just need to be willing to do your part, and to have fun. Remember, you will never run more than 10 miles at a time. In fact the average leg is under six miles.
I have already started to assemble an Ultra team for the race. With 60+ RMEC members we easily have enough runners to build multiple teams. Everyone who has ever completed a relay talk about it as one of the best experiences of their running lives. I 100% guarantee I will be there on race day. I would love to see another RMEC team at the finish line!
Please post comments if you even have just a tiny bit of interest. If everyone waits to see who comments, this blog post might die a quick death. So post a comment and lets get the ball moving!
Friday, June 18, 2010
RUN RSVP: Saturday 6/19
Time for another hot and sticky run. I know it will be a tough run, but it will not get any easier as the temperatures rise. So get out of bed, lace up your shoes, and come out for a run.We have three route options above. The 4-mile route is the shortest option that can take you through Candlewood, and also to the fluid stop at the tracks. If you would rather do three, come strait back down Sunset Ave, but BE CAREFUL. This will not pass the fluid stop.
Run Details:
- Where: Saturday, 6:30 am @ Harris Teeter
- Supported: Yes - At the Tracks
- Weather: Forecast (Hot and Humid)
- Routes: 4 miles, 8 miles, 12 miles
Remember, your first fluid stop is the one you have at home. Come hydrated. The people doing the 12 mile route will need to hit the water fountain at the park for their last stop.
As a reminder, please review the routes prior to the run, and print directions if need. It is your responsibility to know where to go. To see the written directions, click on the "Notes" tab. Be sure to verify them by looking at the map. It will occasionally create an error.
This is probably our last week starting at 6:30. We will likely move to 6:00 am next week to beat the heat. to get up early!
Good luck to Tracy Proctor this weekend at Grandma's Marathon. This is Tracy's "old stand by" race. You can track her progress by signing up for alerts. Good luck to Andy Barker as well who is participating in the 3 Little Pigs Triathlon. This first year event already has nearly 400 people registered. Should be a blast!
Don't forget to let us know when you are racing!
Wednesday, June 16, 2010
Adjusting Your Pace for 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:
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:
- 8 minute 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. Use your own judgement, but be careful
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