RUN RSVP: Saturday 07/31 @ 6:00 am

Tomorrow will once again be HOT. Staying hydrated is critical to your safety. These are all new routes. So please review them carefully. The 4-miler and 9-miler hits the fluids once. The 14-miler hits it three times.

At first glance the routes may look confusion because we double over some roads and hit some dead ends. Please look at the written directions, and print them if you need to.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes at the Tracks
• Weather: Forecast
• Routes: 4-Miles, 9-Miles, 14-Miles

I wanted a change of scenery for everyone, which is why I picked some new routes. The 4-Mile route can be shortened by going directly back to the Teeter instead of getting fluids.

The 9 and 14-mile routes both are hilly (by Rocky Mount standards). You will do the Steeplechase loop before coming out of Candlewood. The 14-miler also will go to the back of Woodstock.It will be a very tough day to run, but many of you are working on marathon training now, so your long runs are important. It is critical that you arrive hydrated. If you do not think there will be enough fluids on the routes for you, please bring your own.

The only fluid stop is at the Tracks. If you do not RSVP, but come out to run, there is a good chance the cooler will run out before the 14-milers finish. Please let us know you are coming. EVERYONE is welcome! Please RSVP below with your pace and distance. See you all in the morning.

Long Run Schedule

I have had several people ask about a creating a summer "long run schedule" again. We have done this the last two years as a guide for those doing their marathon training. I did my best creating this, but there are several reasons why it is far from perfect for everyone.

1. Not everyone is training for a marathon. Some are going shorter, and some are doing 50ks
2. Not everyone follows the same plan. Some run a single 20 miler, and others run multiple runs over 20 miles
3. Not everyone is training for the same race.

So why do I even take the time to create the plans? Well, it lets you know what runs we will have planned each weekend. There will be weeks when you need to adjust the route for your needs. Maybe you need to cut off a bit some you don't run too far. Maybe you need to run a mile loop when you get back to the Teeter to add some distance. Bottom line is you need to focus on your training plans.

If you are training for a half. On most weekends we have a distance that should be close to your needs. Once again, you may need to add some tweaks to get the right distance for you.

So here are the plans:

I focused on the six most popular races the RMEC. All of these plans (except for Steamtown) are based on two 20-mile training runs. So this falls somewhere between a typical novice plan and an intermediate plan. For some of you you may do more or less. Once again, this was just a guide to create our Saturday run schedule.

For those who are training for your first marathon or first half marathon, I will remind you. ONLY FOCUS ON THIS WEEK. Don't look ahead on the plan and panic. If a 20 mile run seems impossible right now. . . it should! That is why we train. You should know what your ultimate goal is, but remember there are many steps to get there. Take them one at a time. No one can climb an entire flight of stairs in one jump.

Bear Butte Running Camp

I thought we could all use a laugh today. This is another blog re-post from 2009, but it is still just a funny as the first time I saw it. Plus many of the new RMEC members may not have seen it before.

Welcome to the Bear Butte Running Camp by Nike that promotes "natural running". Several world class runners are in the video. This is nothing dirty, but might be considered PG-13 by some. Don't forget your sunscreen!

When you get to the Nike Site, click the "Watch the Video" box.

Blue Ridge Relay Update

The RMEC has at least one team running in this years Blue Ridge Relay. A team of Michael, Derek, John B, Dennis, Jeff H, and Dave are entered as a six-man "ultra team". This years course will cover 207.1 miles. It begins in Grayson County, Virgina and winds it way to Ashville, NC where it finishes. On a six man team, each runner on the team will cover anywhere from 29.3 to 43.5 total miles. We will each run six times during that span. Here are some interesting stats:

• 2.3 miles: The shortest leg (Dennis)
• 10 miles: The longest leg (Derek)
• 2093 feet over 9.4 miles: The biggest decline (Derek)
• 1398 feet over 6.5 miles: The biggest incline (John)
• 14%: The steepest grade (Dennis) climbs 883 feet in just 3 miles

I would love to see another team sign up for the relay. You can sign up a team with anywhere from two to 16 runners! If anyone is interested in volunteering, the RMEC team would LOVE to have you. Each team is required to bring two volunteers or make a donation instead. Volunteers cover a 5-8 hour window at one of the exchange zones. Kids are not allowed, so that rules out most of our spouses.

If anyone is interested in putting together another team, post a comment,and get the ball rolling quickly before all spaces are filled. There are also groups who are looking for runners to fill their teams.

Surviving the Summer

It has been a long time since I put some "running tips" on the blog. After a long hot run over the weekend I thought it was time to share a few. These are not "expert opinions" pulled from another site. This is just my two cents. . .

Body Glide: In the summer time your running gear is likely soaked at the end of a run. When this happens your clothes stick to your skin and you can get chaffing. Body Glide is the best option out there to put on before a run in the areas that may get chaffed. This includes your chest, your feet and toes, your crotch, your rear, and your inner thighs. You may not realize you are getting chaffed until it is too late. Once the shower hits your body after the run. . . you will know it!

Shoes and Feet: Sweat runs down your body and into your shoes in the summer. That squishy noise you hear while running is not the ground. . . it is your socks and shoes. Use body glide (see above) to reduce any chance of blisters. Be sure to use technical socks too. Wet cotton socks can tear your feet up on long runs. If your shoes are soaked after a run, loosely ball up newspaper and shove it in the shoes. This will help them dry quickly. You may need to change out the paper later in the day if they are really wet. I also recommend rotating shoes in the summer. You don't ever want to start your run in wet shoes.

Clothing: Leaving your running clothes filled with salty sweat for a period of time will a) cause your clothes to stink, and b) cause they to dry rot. The easiest solution for this to me. . . get in the shower with your running clothes! Rinse them out, and put them on a hanger to dry. They still need to be washed like normal, but this will get the salt out, and make them last much longer.

Body Inspection: Many of you are beginning to ramp up your miles. You need to pay attention to how your body feels after the run. If you have a small blister after 10 miles. . . how is that going to look after 20 miles? If your favorite running top chaffed you on a tempo run. . . how will you handle it on race day? If your calf muscle is cramping at mile 12 . . will it make it to mile 26? You need to pay attention to these small problems now and correct them. Maybe you need to put more Body Glide where you got the blister. Maybe that running top is not a good race option. Maybe you need to stretch your calf a little more before and after your runs. The bottom line. . . correct potential problems now. Once a small problem begins big, it can completely derail your training.

Rest: The heat and humidity can make you feel like you are moving backwards. Not to mention we are all adding miles to our week. Don't forget that rest and recovery are critical to any race training. This doesn't mean to eat a gallon of ice cream while doing couch palates, but taking a day to let your body heal and repair your muscles will go a long way to your long term success. If you are constantly falling short on your workouts, it is time to take an extra day of rest.

That's my two cents. . . take it or leave it! Anyone else, please feel free to share your own tips and suggestions.

Washington Tri

Washington Triathlons are next weekend and sign up is good through Tuesday, 7/27 at the lower rate. The Olympic has about 175 entrants and the sprint has about 60. Both have plenty of space left. The Olympic starts at 7 and the Sprint at 7:30.

The Washington Triathlons (not DC) are next weekend. Sign up for both is still open and the rate before 7/28 is $60 for the Sprint and the Olympic is $75.

Both events are open water swims. The Sprint only has 56 spots filled right now, so it is a great chance to get on the podium, and also a stress free event without a big crowd. At least one of the RMEC is planning to race.

RUN RSVP: Saturday @ 6:00 am

Tomorrow will be HOT. It will be a very tough day to run, but many of you are working on marathon training now, so your long runs are important. It is critical that you arrive hydrated. If you do not think there will be enough fluids on the routes for you, please bring your own.

Once again, I have three different route options this week. Of course you are welcome to add on to the route, or cut one as well. Pick a distance that is best for you. Remember, it is your responsibility to be familiar with the route, and know the directions.

Run Details:

• Where: Saturday, 6:00 am @ Harris Teeter
• Supported: Yes
• Weather: Forecast
• Routes: 3.5 Miles, 12 Miles, 16 Miles

Only the 16-mile route goes through Candlewood. The others do not. For those on the 12 and 16 mile routes, we are going to cover a lot of ground. Fluids will be at the tracks, my house, and Co-Ah-Bar. There will also be a few water fountains that you pass. Even if the water fountains taste bad, you still need to drink!

When we are doing three different fluid stops it is critical that you RSVP on the blog. Otherwise I ended up with two gallons of extra Gatorade, or even worse. . . we run short. It only take 20 seconds to do. POST A COMMENT IF YOU ARE COMING. Please RSVP below with your pace and distance. See you all in the morning.